Everything You Need to Know About Hyrox Training Plans

Hyrox is a global fitness race combining 8km of running with 8 workout stations. Here's what you need to know about training for it:

• Hyrox training blends endurance running, functional exercises, and HIIT
• A typical plan runs 8-12 weeks, focusing on:
  • Base building
  • Strength work
  • Movement skills
  • Race simulation

Key training areas:

• Running (over 50% of the race)
• Strength work for stations like sled push/pull and wall balls
• Movement skills for exercises like SkiErg and rowing
• Station-specific practice

Choosing a plan:

• Beginner: 12-16 weeks, builds basic fitness ($15-35/month)
• Mid-level: Fine-tunes technique, boosts race-specific endurance ($35-60/month)
• Advanced: Specialized programs for top performance ($60-105/month)

Training phases:

1. Starting (weeks 1-4): Build base strength and aerobic capacity
2. Building strength (weeks 5-8): Increase power while maintaining endurance
3. Race practice (weeks 9-10): Combine running with workout stations
4. Pre-race prep (weeks 11-12): Taper and maintain intensity

Common mistakes:

• Uneven training (favoring running or strength)
• Overtraining
• Poor exercise selection
• Neglecting recovery

Next steps:

• Choose a plan based on your fitness level and goals
• Consider joining a HYROX Partner Gym for expert guidance
• Track your progress using tools like TrainingPeaks

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Hyrox Training Basics

Hyrox training isn't your average workout routine. It's a unique blend of endurance running and functional exercises. Picture this: you're running 8 kilometers, but with a twist. Between each kilometer, you're tackling a different workout station. It's like a fitness obstacle course on steroids.

How Hyrox Training Works

Hyrox training is built on three pillars: endurance running, functional exercises, and HIIT. But here's the kicker - it's all about "compromised running". You're not just jogging along; you're running after you've pushed a sled or thrown wall balls. It's brutal, but effective.

"Simply being strong physically or just as a runner won't cut it in HYROX." - StartHyrox.com

The Hyrox folks aren't sadists, though. They've picked exercises that push you to your limits without breaking you. Each station is like a different flavor of fitness - from the cardio burn of the SkiErg to the leg-day nightmare of sandbag lunges.

Main Parts of a Training Plan

A solid Hyrox plan typically spans 8-12 weeks. Here's what it looks like:

Mintra Tilly, a HYROX master trainer, says, "How best to train for HYROX depends a little on where you're coming from." That's why most plans follow this rough outline:

1. Weeks 1-4

You're hitting the weights hard. Running? Not so much. It's all about building that strength base.

2. Weeks 5-8

Now you're mixing in some cardio. But don't worry, you're still pumping iron too.

3. Final 4 weeks

This is where it gets real. You're doing HYROX-specific moves and running intervals. It's go time.

The trick is balancing all this without burning out. A good plan ramps you up gradually, lets you recover, and gets you race-ready without breaking you. It's a fine line, but when you cross that finish line, you'll know it was worth it.

Main Training Areas

Hyrox isn't your average fitness challenge. It's a beast that demands mastery across multiple domains. Let's break down the key areas you need to focus on to crush it on race day.

Running Training

Here's the deal: running makes up over 50% of a Hyrox race. You're looking at 8km of running, plus about 700 meters in the Roxzone. So, how do you prep for that?

1. Long, steady-state runs: Build that aerobic base.
2. High-intensity intervals: Boost your speed and recovery.

Sam Bilbie, Hyrox World Champion, doesn't sugarcoat it: "Putting this all together on race day is still difficult." That's why you need to be comfortable running for 45-60 minutes before you even think about adding other elements.

Strength Work

Hyrox isn't a powerlifting meet, but you still need some serious strength to handle those stations. Let's break it down:

Movement Skills

Each station in Hyrox is its own beast. Greg Williams, a Hyrox competitor and coach, puts it this way: "Each of these stations presents its own unique challenge, targeting different muscle groups and testing your endurance, strength, and mental toughness."

You need to nail the form for:

• SkiErg (1km total)
• Rowing (1km)
• Burpee broad jumps (80m total)
• Sandbag lunges (100m)

Station Practice

Want to crush Hyrox? You've got to practice those stations. Once you've built your base fitness, start throwing in AMRAP (As Many Rounds As Possible) workouts that combine multiple stations. This helps you get a feel for the unique demands of each exercise:

• SkiErg and rowing: Can you keep a steady pace for 1km?
• Sled work: Master both pushing and pulling
• Carries and lunges: Build that grip and lower body endurance
• Wall balls: Can you keep going when the reps get high?

Picking Your Training Plan

Choosing a Hyrox training plan doesn't have to be a headache. The trick? Match your fitness level with a program that'll push you just right and build the skills you need for race day.

Plans for Beginners

New to Hyrox? Start with a plan that builds your strength and endurance from the ground up. These plans usually run longer - about 12-16 weeks - to get you ready.

RMR Training is a solid choice for newbies:

• Cost: $14.99/month
• Features: Daily workouts that ease you into running and hybrid exercises

Mid-Level Plans

Got some Hyrox experience or already pretty fit? Mid-level plans help you fine-tune your technique and boost your race-specific endurance.

Check out The Lousa Way:

• Cost: $45.32/month
• Best for: Athletes aiming for sub-70 minute finish times
• Focus: Balances strength work with endurance training

Advanced Training

Gunning for a top spot? You need a specialized program.

Team Frison Coaching stands out:

• Cost: $50.88/month
• Led by: Experienced coaches Markus Frison and Dylan Scott
• Emphasis: Progressive overload and periodization

Making Plans Fit Your Needs

Here's a quick breakdown to help you choose:

Plan Comparison Guide

Hyrox's official partner programs offer different flavors:

1. FiiT
   • Cost: $7.99/month
   • Style: Accessible programming
2. RUNNA
   • Cost: $15.99/month
   • Focus: Running-specific training
3. The Hybrid Engine
   • Daily Dose: $30/month for regular workouts
   • Pro: $70/month for advanced programming

"Your best bet for finding the perfect coach for you is research: check out the coach's experience, what they specialise in, who their athletes are, their demands in terms of time commitment and current skill level, their training style, and how much they charge." - The Hybrid Experiment

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Training Phases

A solid Hyrox training plan typically runs for 12 weeks, split into key phases that build on each other. Here's how these phases work together to get you ready for race day.

Starting Phase

The first four weeks are all about building your base. You'll work on basic strength and aerobic capacity. The focus? Nailing your form and setting up consistent training habits.

Building Strength

Weeks 5-8 shift gears. You'll ramp up power while keeping your endurance in check.

"In an ideal world, I recommend periodisation", says Mintra Tilly, HYROX Master Trainer.

This phase brings in tougher moves and cranks up the intensity. Your strength work now includes:

• Heavier sled work
• Weighted carries
• Wall ball conditioning
• Rowing intervals

Race Practice

Weeks 9-10 zero in on event-specific training. You'll start mixing running with workout stations.

"The plan builds nicely over the 12 weeks and each week you dedicate a day to a HYROX style workout which is a huge confidence builder", notes Craig Walker, a coaching client.

A typical race practice session might look like:

• 1km run followed by 100 wall balls
• 1km run followed by sled push/pull
• 1km run followed by farmer's carries

Pre-Race Preparation

The last two weeks are about tapering. Cut your training volume by 20-50% but keep the intensity up. This helps you stay fresh for race day. The week before your event, slash your usual training volume in half but keep those short sessions intense.

Weekly Schedule

Here's a tried-and-tested weekly schedule for the race practice phase:

"The program determines some baseline metrics at the start and progresses steadily over the weeks building on intensity and specificity to peak on race day", says Ash Grant, who smashed his 90-minute goal by nearly 5 minutes.

This structured approach works. It's all about steady progress, building intensity, and peaking at the right time.

Rest and Recovery

Recovery isn't just a break - it's key to Hyrox training success. DUAL Strength + Fitness says good recovery can "hasten the recovery process, minimize post-race fatigue, and enhance overall performance."

Rest Days

Smart rest is active rest. Instead of doing nothing, try light movement:

Training Balance

Want the sweet spot between training and recovery? Try this: train hard for three weeks, then take it easy for one. This stops you from overdoing it while keeping your gains.

For top-notch recovery, focus on:

• Sleep: Get at least 8 hours a night
• Food: Eat 1-1.3g protein per lb of body weight after racing
• Drinks: Sip on electrolyte-rich stuff like coconut water
• Movement: Keep moving, but take it easy

Avoiding Burnout

Sebastian Kienle, a pro triathlete, nails it: "The faster you recover, the faster you can go again." Watch out for these burnout red flags:

• Muscles that hurt all the time
• Performance dips
• Feeling tired 24/7
• Messed up sleep

See these? Slow down and rest up, pronto.

Progress Tracking

Keep tabs on your recovery like you do your training. Try hot-cold therapy (10-15 minutes switching between 1-3 minutes hot and cold) to bounce back faster. Track these:

• How well and how long you sleep
• Your heart rate when you wake up
• How energetic you feel
• How sore your muscles are

After a race, take it slow. Days 1-3: do gentle stuff. Days 4-7: start stretching more and doing light exercises. After a week, see how you feel before going all-out again.

"Recovery is as crucial as training itself. Incorporating advanced hydration, nutrition, sleep optimization, and contrast therapies into your recovery week following a Hyrox race can hasten the recovery process, minimize post-race fatigue, and enhance overall performance." - DUAL Strength + Fitness

Common Mistakes to Avoid

Let's look at the biggest training blunders Hyrox athletes make and how to dodge them.

Uneven Training

Many athletes go all-in on running or strength work, creating a lopsided approach. Hyrox coach Vicky MacIntosh warns:

"You must pace yourself based on your training rather than racing others. Hyrox is a long event, and improper pacing leads to burnout."

A balanced approach looks like this:

Training Amount Issues

Pushing too hard can backfire. Rachel Cosgrove, co-owner of Results Fitness, explains:

"If you break your body down and it starts to rebuild, but you train hard again right away, you never get to the point where you're fully recovering and gaining strength."

Keep an eye out for:

• Morning heart rate 10+ beats above normal
• Muscles that stay sore
• Getting sick more often
• Performance drops despite consistent training

Exercise Choice

Picking the wrong exercises wastes time. The Rox Lyfe team cautions against too many full Hyrox simulations:

"I'm not saying it's a bad idea to occasionally replicate a Hyrox race in your training; I would just be careful of making the mistake of doing it too often."

Instead, focus on:

• Mixing running with other exercises
• Practicing specific station skills
• Building strength endurance
• Smooth transitions between stations

Recovery Errors

Skimping on recovery can derail your progress. Sebastian Kienle, pro triathlete, puts it simply:

"The faster you recover, the faster you can go again."

Avoid these recovery mistakes:

• Training too soon after tough sessions
• Skipping proper nutrition (aim for 1-1.3g protein per lb bodyweight)
• Not drinking enough (you need at least 2-3 liters daily)
• Ignoring mobility work

Fix-It Guide

When things go sideways, here's how to get back on track:

DUAL Strength + Fitness emphasizes the importance of recovery:

"Recovery is as crucial as training itself. Incorporating advanced hydration, nutrition, sleep optimization, and contrast therapies into your recovery week following a Hyrox race can hasten the recovery process, minimize post-race fatigue, and enhance overall performance."

Next Steps

Ready to dive into Hyrox? HyroxTrainingPlans.com has programs for all fitness levels. Their ADVANCED 1 plan costs $106.24 per year. It's ideal for athletes who can run a 5k in 18:30-20 minutes (men) or 19-21:30 minutes (women).

Just starting out? Check out these popular programs:

"If you want a well-designed plan to boost your fitness or finish time, but need flexibility in your workout schedule, this is perfect." - Nathan Richey, Certified Personal Trainer

For extra help, find a HYROX Partner Gym near you. These gyms offer expert guidance and a supportive community. The Rox Lyfe podcast is also great for training tips from top athletes.

Not sure which plan to pick? The INTERMEDIATE LEVEL 2 or ADVANCED LEVEL 2 plans might work if ADVANCED 1 isn't right for you. All plans come with a free Basic TrainingPeaks Account to track your progress on mobile and desktop.

Head to HyroxTrainingPlans.com to explore your options and find a program that fits your goals and fitness level. Sign up for their mailing list to get regular training tips and updates.

Related Blog Posts

• Beginner's Guide: How to Train for Your First Hyrox Event
• Expert Q&A: Most Common Hyrox Training Questions Answered
• 7 Steps to Finding Your Perfect HYROX Training Plan
• How to Choose the Best Hyrox Training Plan for Your Fitness Level