Find Your Perfect Hyrox Training Plan in Minutes

Our directory is a curated collection of Hyrox training plans from top coaches worldwide. We review and compare programs to help you find the perfect plan for your fitness level and goals, saving you hours of research.

Simply use our filters to narrow down plans by your fitness level, available time, and equipment. Each plan includes detailed information about what's included, required experience, and authentic reviews from other athletes. Compare multiple plans side-by-side to make an informed decision.

HYROX is a global fitness competition that combines running and functional workouts, designed to test both endurance and strength. 

Each race consists of eight 1-kilometer runs, each followed by a functional exercise station, totaling 8 kilometers of running and eight workout stations. 

The functional exercises include activities such as the SkiErg, sled pushes, and wall balls. This standardized format allows participants worldwide to compete under the same conditions, with results contributing to global rankings and opportunities to qualify for the HYROX World Championship.

For more details, visit the Hyrox official website 

Hyrox and CrossFit are both high-intensity fitness disciplines that incorporate functional movements, but they differ in several key aspects:

1. Structure and Predictability

• Hyrox: Follows a standardized race format consisting of eight 1-kilometer runs, each followed by a specific functional exercise. This predictability allows athletes to train specifically for the event. 
• CrossFit: Emphasizes constantly varied workouts, with routines changing daily. Competitions often feature unknown events, requiring athletes to be prepared for a wide range of challenges. 

2. Exercise Focus and Complexity

• Hyrox: Centers on endurance and cardiovascular fitness, incorporating straightforward functional exercises such as sled pushes, rowing, and wall balls. 
• CrossFit: Encompasses a broad spectrum of movements, including complex Olympic lifts and advanced gymnastic exercises, demanding higher technical skill and strength. 

3. Competition Duration

• Hyrox: Events typically last between 60 to 90 minutes, focusing on sustained effort and endurance. 
• CrossFit: Workouts are generally shorter, often under 20 minutes, emphasizing high-intensity and power output. 

4. Training Approach

• Hyrox: Training is geared towards improving running endurance and proficiency in the specific exercises featured in the race, benefiting from the event's consistent structure. 
• CrossFit: Training involves a diverse mix of strength, conditioning, and skill-based workouts to prepare for the unpredictable nature of competitions. 

5. Community and Culture

• Hyrox: Attracts a diverse group of fitness enthusiasts, with a growing global community focused on endurance-based challenges. 
• CrossFit: Known for its strong, supportive community, fostering camaraderie through group workouts and competitions. 

In summary, while both Hyrox and CrossFit promote functional fitness, Hyrox offers a predictable, endurance-focused competition with standardized events, whereas CrossFit provides a varied, high-intensity regimen that tests a broad range of physical skills. 

Explore our Hyrox Training Plans to prepare for your next race.

In a HYROX race, participants complete eight functional workout stations, each preceded by a 1 km run. 

The exercises, in order, are:
1. SkiErg: Complete 1,000 meters on a SkiErg machine.
2. Sled Push: Push a weighted sled for 50 meters. 

Weights vary by division:    

• Open Women: 102 kg    
• Open Men: 152 kg    
• Pro Women: 152 kg    
• Pro Men: 202 kg
  

3. Sled Pull: Pull a weighted sled for 50 meters. 

Weights are:

• Open Women: 78 kg    
• Open Men: 103 kg    
• Pro Women: 103 kg    
• Pro Men: 153 kg  

4. Burpee Broad Jumps: Cover 80 meters by performing burpee broad jumps.
5. Rowing: Row 1,000 meters on a rowing machine.
6. Farmer's Carry: Carry kettlebells for 200 meters. 

Weights are:    

• Open Women: 16 kg per hand    
• Open Men: 24 kg per hand    
• Pro Women: 24 kg per hand    
• Pro Men: 32 kg per hand
  

7. Sandbag Lunges: Perform 100 meters of walking lunges while carrying a sandbag. 

Weights are: 

• Women: 10 kg    
• Open Men: 20 kg    
• Pro Women: 20 kg    
• Pro Men: 30 kg
  

8. Wall Balls: Complete 100 wall ball shots (75 for women). 

Ball weights are:    

• Open Women: 4 kg 
• Open Men: 6 kg
• Pro Women: 6 kg
• Pro Men: 9 kg
  
  Each exercise is separated by a 1 km run, totaling 8 km of running and eight workout stations. 

This combination tests both endurance and functional strength.

For more details, visit the HYROX official website  

To choose the right Hyrox training plan, consider these key factors:

1. Evaluate Your Fitness Level

• Beginner: Limited running or functional fitness experience? Opt for a longer (12+ week) plan focused on building endurance and strength.  
• Intermediate: A good fitness base? Look for an 8–12 week plan blending running and Hyrox-specific workouts.  
• Advanced: Experienced athletes can choose a shorter (6–8 week) high-intensity plan tailored to race conditions.  

2. Define Your Goals

• Are you aiming to finish your first race or improve your performance?  
• Decide if you want to compete in the Open or Pro division.  

3. Consider Time Commitment

• Determine how many days per week you can train and whether you can fit single or multiple daily sessions.  

4. Check Plan Components

• Look for plans with running workouts (intervals, tempo, and long runs).  
• Ensure it includes functional exercises simulating Hyrox stations, progressive overload, and periodization.  

5. Seek Coaching if Needed

• Choose self-guided plans, online coaching, or in-person classes based on your preference for personalization and guidance.  

6. Review Results and Feedback

• Opt for plans or coaches with proven success in helping athletes achieve their Hyrox goals.  

Pro Tip: The best plan is one you can follow consistently and that matches your fitness level and goals. Adjust the plan if needed to fit your progress and recovery.

Explore our Hyrox Training Plans Directory to find the perfect match for your fitness journey.

A Hyrox training plan is a structured program designed to prepare athletes for Hyrox competitions, combining running and functional fitness exercises. 

It focuses on:  

• Running: Build endurance, speed, and pacing with long runs, intervals, and tempo sessions.  
• Functional Workouts: Train for the 8 Hyrox exercises, including SkiErg, sled push/pull, burpees, rowing, farmer’s carry, sandbag lunges, and wall balls.  
• Strength and HIIT: Develop strength for functional movements and improve stamina through high-intensity interval training.  
• Compromised Workouts: Practice exercises in a fatigued state to simulate race conditions.

Plans typically combine running, strength, and functional training across 4–6 days per week.

Explore our Hyrox Training Plans for tailored guidance.

Yes, you can train for Hyrox at home with a well-structured approach that includes running, functional strength, and Hyrox-specific workouts.

Key Components of Home Hyrox Training

1. Functional Strength

• Use bodyweight exercises or basic equipment like dumbbells/kettlebells.  
• Focus on movements such as push-ups, squats, lunges, burpees, and planks.  

2. Running

• Include steady-state runs, intervals, and longer runs to build endurance and simulate race demands.  

3. High-Intensity Workouts (HIIT)

• Perform circuits to improve cardio and muscular endurance.  
• Examples: jumping squats, mountain climbers, and burpees.  

4. Hyrox-Specific Workouts

• Create circuits combining running with functional exercises, such as burpees or lunges, to mimic race conditions.

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Sample Home Workout

AMRAP (As Many Rounds As Possible, 20 minutes)

• 10 Burpees  
• 20 Squats  
• 15 Push-ups  
• 200-meter run (or equivalent cardio like jumping jacks if running isn’t feasible).  

Recommended Equipment

• Dumbbells or kettlebells for resistance.  
• A jump rope for cardio.  
• A sturdy mat for floor exercises.  

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Training at home is effective if you maintain consistency and gradually increase intensity. With a balanced mix of running, strength, and functional fitness, you can prepare well for your Hyrox competition.  

Explore Hyrox Training Plans for more structured guidance.

The ideal training duration for a Hyrox race depends on your current fitness level:  

• Beginners: Plan for at least 12 weeks to build endurance and strength.  
• Intermediate athletes: With a good fitness base, 8–10 weeks of focused training may suffice.  
• Advanced athletes: Experienced in functional fitness or endurance sports? You could be ready in 6–8 weeks with Hyrox-specific preparation.  

A typical training plan includes:  

• 2–3 running sessions per week (long runs, intervals, tempo).  
• 2–3 strength workouts focusing on functional movements.  
• 1–2 Hyrox-specific sessions to simulate race conditions.  

For optimal results, allow adequate time to adapt and avoid injury. Consistency and progressive training are crucial to preparing effectively.  

Check out our Hyrox Training Plans for tailored guidance.

The ideal running frequency for Hyrox depends on your fitness level and goals:  

1. Minimum: 2 runs per week

• 1 speed session (intervals or sprints)  
• 1 longer, easy-paced run for endurance  

2. Optimal: 3–4 runs per week

• Includes a mix of easy runs, intervals, and tempo runs for balanced development.  

3. Advanced Athletes: Up to 6 runs per week

• For experienced runners focusing heavily on performance, such as elite athletes.  

Key Considerations

• Running accounts for 50% of a Hyrox race, so it’s a primary focus of training.  
• Include compromised runs (running after functional exercises) to simulate race fatigue.  
• Balance running with strength training and Hyrox-specific workouts to avoid overtraining.  
• Gradually increase intensity and volume to reduce injury risk.  

Pro Tip: Quality matters more than quantity. Focus on structured, purposeful runs rather than overloading.  

Find running-focused Hyrox Training Plans for your fitness level.

A respectable Hyrox time depends on fitness level, experience, and goals. Here’s a breakdown of typical finish times:  

1. Elite/Pro Level

• Men: Under 60 minutes  
• Women: Under 65 minutes  

2. Competitive/Very Good

• Men: 60–75 minutes  
• Women: 65–80 minutes  

3. Good/Above Average

• Men: 75–90 minutes  
• Women: 80–95 minutes  

4. Average

• Men: 90–105 minutes  
• Women: 95–110 minutes  

5. Beginner/First-Timer

• Men: 105–120+ minutes  
• Women: 110–125+ minutes  

Additional Insights:

• The average finish time across Hyrox events is approximately 1 hour and 45 minutes to 2 hours.  
• First-time participants should focus on completing the race, as finishing is an achievement in itself.  
• As fitness improves, you can aim to beat your personal best over multiple races.  

Hyrox is a challenging event that tests both endurance and strength, so a "respectable" time is ultimately what aligns with your personal goals and effort.  

Explore Hyrox Training Plans to improve your per formance.

To improve your Hyrox time, focus on these critical areas:

1. Running Efficiency

• Prioritize running, as it accounts for 50% of the race.  
• Include long endurance runs, tempo runs, and intervals (e.g., 6x1000m with 3-5 minutes rest).  
• Practice compromised running by alternating running with functional exercises.  

2. Functional Strength

• Train Hyrox-specific movements like sled push/pull, burpee broad jumps, and SkiErg.  
• Focus on strength exercises like squats, deadlifts, and lunges.  

3. Hybrid Training

• Combine running with functional workouts to simulate race conditions.  
• Use HIIT-style circuits for stamina and muscular endurance.  

4. Pacing Strategy

• Practice maintaining consistent effort through race simulations.  
• Use a smartwatch to monitor pacing during training.  

5. Recovery and Nutrition

• Incorporate rest days and deload weeks.  
• Optimize your diet to fuel training and recovery.  

6. Mental Toughness

• Include challenging AMRAP and EMOM workouts to push through fatigue.  

7. Progressive Overload

• Gradually increase training intensity and volume.  
• Follow a structured plan, such as a 12-week program.  

By focusing on these elements consistently, you’ll build the strength, endurance, and strategy needed to improve your Hyrox performance.

Explore Hyrox Training Plans to get started.