Introduction: Why You Need Structure
An 8-week HYROX plan bridges the gap between base fitness and race readiness. Each week is designed to build strength endurance, aerobic capacity, and movement efficiency while managing fatigue.
Following a structured plan removes guesswork and ensures that every kilometre and rep contributes toward a complete hybrid performance.
“Discipline beats motivation a structured HYROX plan turns training into momentum.” — RB100.Fitness
Plan Overview
Duration: 8 Weeks
Goal: Prepare for any HYROX event in Season 2025/2026
Sessions Per Week: 5 (2 engine, 2 strength, 1 simulation)
Session Length: 45–90 minutes
Weekly Structure
| Day | Focus | Example Session |
|---|---|---|
| Mon | Strength Endurance | Sled push 4×40 m + 20 wall balls × 4 rounds |
| Tue | Engine Building | 40 min Zone 2 run + 10×100 m strides |
| Wed | Functional Strength | Sandbag lunges + farmer’s carry EMOM for 20 min |
| Thu | Intervals & Pacing | 4×(1 km run + 500 m row + 15 burpees) |
| Sat | HYROX Simulation | 8×(1 km run + race station order) |
| Sun | Recovery / Mobility | Stretch & walk session (60 min total) |
Each week increases intensity gradually across Weeks 1–6, followed by a taper in Weeks 7–8.
Block 1: Foundation (Weeks 1–3)
- Focus on technique and base endurance.
- Maintain light loads to master form on sleds and carries.
- Include one long Zone 2 session weekly.
Example:
3×(800 m run + 20 wall balls + 20 walking lunges)
Rest 2 min between rounds.
Block 2: Build Phase (Weeks 4–6)
- Increase resistance and reduce rest periods.
- Introduce race-simulation pacing.
- Start tracking split times between stations.
Example:
4×(1 km run + 1,000 m SkiErg + Sled Push/Pull 50 m each)
Rest as needed, aim for consistent splits.
Block 3: Taper & Race Preparation (Weeks 7–8)
- Reduce total training volume by 20–30 %.
- Prioritise recovery, technique and race-day visualisation.
- Perform one full simulation 7–10 days before your event.
Example:
Full HYROX simulation at 80–90 % effort + easy Zone 2 run next day.
Supporting Workouts & Mobility
Include short mobility flows for hips, ankles and shoulders three times per week. Efficient range of motion directly improves performance in lunges, burpees and wall balls.
See HYROX Recovery Routine for practical cooldowns.
Pacing and Monitoring Progress
Record these metrics weekly:
- 1 km run pace under fatigue
- Sled push/pull time
- Total simulation duration
- Average heart rate
Use a training log or wearable data to track trends.
For field testing methods, see HYROX Threshold Training: Field Tests and Progression.
Nutrition & Recovery During the Plan
Eat for performance, not restriction.
- Prioritise carbohydrates before engine sessions.
- Include protein post-workout (20–30 g per meal).
- Maintain hydration through electrolyte intake on long sessions.
Linked reading: HYROX Nutrition Guide: Fueling Strength, Speed & Endurance.
Common Mistakes to Avoid
- Overtraining: Too many simulation days create chronic fatigue.
- Neglecting Mobility: Poor range affects sled and lunge mechanics.
- Skipping Zone 2: Aerobic base keeps your engine running efficiently.
- Ignoring Transitions: Practice run-to-station shifts under timed conditions.
Preparing for Race Day
In the final week:
- Reduce training load to 60 %.
- Prioritise sleep and hydration.
- Complete 1–2 light sessions with movement rehearsal.
- Review the HYROX Gear Checklist to ensure you arrive ready.
Season 2025/2026 Event Targets
HYROX events run globally from September 2025 to June 2026.
Plan your taper around your chosen event date and use the RB100 Fitness Racing Events Calendar to find the nearest competition.
