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Programme · HYROX

12-Week HYROX Race Prep

Stations, running engine and race simulations, four days a week, to arrive at HYROX fit and confident.

Length

12 weeks

Sessions

4 per week

Level

Intermediate

Goal

HYROX

HYROX is a running race with interruptions. This programme balances running fitness with station strength, and builds to full simulations.

Simulations land in weeks 4, 8 and 11, so you can measure progress. Week 12 is a taper.

Your progress

Saved on this device

0 of 48 sessions · 0%

Week by week

Week 1

  1. Mon30-Minute HYROX Stations Circuit30 min
  2. Tue45-Minute 800 m Repeats45 min
  3. WedRest
  4. Thu20-Minute Wall Ball and Row20 min
  5. FriRest
  6. Sat45-Minute Engine Builder45 min
  7. SunRest

Week 2

  1. Mon30-Minute HYROX Stations Circuit30 min
  2. Tue45-Minute 800 m Repeats45 min
  3. WedRest
  4. Thu20-Minute Wall Ball and Row20 min
  5. FriRest
  6. Sat45-Minute Engine Builder45 min
  7. SunRest

Week 3

  1. Mon30-Minute HYROX Stations Circuit30 min
  2. Tue45-Minute 800 m Repeats45 min
  3. WedRest
  4. Thu20-Minute Wall Ball and Row20 min
  5. FriRest
  6. Sat45-Minute Engine Builder45 min
  7. SunRest

Week 4

  1. Mon30-Minute HYROX Stations Circuit30 minLighter week: cut sets or distance by about a third
  2. Tue45-Minute 800 m Repeats45 min
  3. WedRest
  4. Thu20-Minute Wall Ball and Row20 min
  5. FriRest
  6. Sat45-Minute Engine Builder45 minSwap for the 60-Minute HYROX Half Simulation this week
  7. SunRest

Week 5

  1. Mon30-Minute HYROX Stations Circuit30 min
  2. Tue45-Minute 800 m Repeats45 min
  3. WedRest
  4. Thu20-Minute Wall Ball and Row20 min
  5. FriRest
  6. Sat45-Minute Engine Builder45 min
  7. SunRest

Week 6

  1. Mon30-Minute HYROX Stations Circuit30 min
  2. Tue45-Minute 800 m Repeats45 min
  3. WedRest
  4. Thu20-Minute Wall Ball and Row20 min
  5. FriRest
  6. Sat45-Minute Engine Builder45 min
  7. SunRest

Week 7

  1. Mon30-Minute HYROX Stations Circuit30 min
  2. Tue45-Minute 800 m Repeats45 min
  3. WedRest
  4. Thu20-Minute Wall Ball and Row20 min
  5. FriRest
  6. Sat45-Minute Engine Builder45 min
  7. SunRest

Week 8

  1. Mon30-Minute HYROX Stations Circuit30 minLighter week: cut sets or distance by about a third
  2. Tue45-Minute 800 m Repeats45 min
  3. WedRest
  4. Thu20-Minute Wall Ball and Row20 min
  5. FriRest
  6. Sat45-Minute Engine Builder45 minSwap for the 60-Minute HYROX Half Simulation this week
  7. SunRest

Week 9

  1. Mon30-Minute HYROX Stations Circuit30 min
  2. Tue45-Minute 800 m Repeats45 min
  3. WedRest
  4. Thu20-Minute Wall Ball and Row20 min
  5. FriRest
  6. Sat45-Minute Engine Builder45 min
  7. SunRest

Week 10

  1. Mon30-Minute HYROX Stations Circuit30 min
  2. Tue45-Minute 800 m Repeats45 min
  3. WedRest
  4. Thu20-Minute Wall Ball and Row20 min
  5. FriRest
  6. Sat45-Minute Engine Builder45 min
  7. SunRest

Week 11

  1. Mon30-Minute HYROX Stations Circuit30 min
  2. Tue45-Minute 800 m Repeats45 min
  3. WedRest
  4. Thu20-Minute Wall Ball and Row20 min
  5. FriRest
  6. Sat45-Minute Engine Builder45 minSwap for the 60-Minute HYROX Half Simulation this week
  7. SunRest

Week 12

  1. Mon30-Minute HYROX Stations Circuit30 min
  2. Tue45-Minute 800 m Repeats45 min
  3. WedRest
  4. Thu20-Minute Wall Ball and Row20 min
  5. FriRest
  6. Sat45-Minute Engine Builder45 min
  7. SunRest