Beginner HYROX Program: Your 8-Week Training Plan (Downloadable)
Complete program to prepare for your first HYROX in 8 weeks. 5 sessions/week, mixing running + functional strength + stations + simulation. Designed for a regular athlete who has never done HYROX, not for a sedentary person returning to exercise. If you're starting from further back, first read the preparation guide.
At the end of this article: downloadable PDF version, ready to print or stick on your fridge.
Program Principle
8 weeks, 4 phases:
| Phase | Weeks | Objective |
|---|---|---|
| Adaptation | W1-W2 | Build foundation, acclimate body to HYROX movements |
| Volume | W3-W4 | Increase weekly volume, introduce simulation |
| Intensity | W5-W6 | Work at HYROX pace, simulate 50% of race |
| Peak + Taper | W7-W8 | 80% simulation test, then lighten load, then race |
Progressive load: +5-10% volume per week until W6, then 30-40% reduction in W7, then taper in W8.
Initial Test — Week 0
Before starting the program, complete these 3 tests, on 3 different days, spaced 48 hours apart. They serve as your baseline and allow you to adapt the program to your level.
| Test | Objective | Record your time / result |
|---|---|---|
| 5 km run | Cardio measurement | Total time |
| 50 wall balls (9 kg / 6 kg) | Technique + endurance measurement | Total time |
| Burpee broad jumps over 40 m | Cardio under load measurement | Total time |
Keep these numbers. You will repeat the same tests in W6 to measure your progress.
Typical Week Structure
| Day | Session | Duration | Type |
|---|---|---|---|
| Monday | Full body functional strength | 60 min | Strength |
| Tuesday | Running intervals | 45 min | Cardio |
| Wednesday | Active rest (mobility, walk) | 30 min | Recovery |
| Thursday | Stations + transitions (simulation) | 60 min | HYROX-specific |
| Friday | Functional strength (legs/core) | 50 min | Strength |
| Saturday | Long run or simulation | 60-90 min | Cardio |
| Sunday | Complete rest | — | Recovery |
5 "active" sessions + 1 active rest + 1 complete rest. Manageable while working full-time if you schedule your sessions early morning or early evening.
Detailed 8 Weeks
Week 1 — Adaptation
Monday — Full body strength (60 min)
- Warm-up: 10 min row + shoulder/hip mobility
- 4-round circuit: 10 medicine ball squats, 10 push-ups, 10 KB swings 16/24 kg, 30 sec plank
- Cooldown: 5 min stretching
Tuesday — Short running intervals (45 min)
- Warm-up: 10 min jogging + drills
- 6 × 400 m at 5 km pace, 90 sec walk recovery
- Cooldown: 10 min easy jogging
Thursday — Stations + transitions (60 min)
- 4 rounds: 400 m run + 1 short station
- Stations: 200 m sled push (push what you can), 30 wall balls, 50 m sandbag carry, 30 burpees
- 60 sec rest between rounds
Friday — Legs/core strength (50 min)
- Warm-up: 10 min mobility
- 4 rounds: 12 weighted lunges (sandbag 10/20 kg), 15 squats, 30 m bear crawl, 30 sec side plank
- Cooldown: 5 min mobility
Saturday — Long run (60 min)
- 60 min at conversational pace (you can talk)
- Flat surface, no time goal
Week 2 — Adaptation +
Same as W1 but:
- Monday: 5 rounds instead of 4
- Tuesday: 8 × 400 m (instead of 6)
- Thursday: 5 rounds instead of 4
- Saturday: 75 min (instead of 60)
Week 3 — Volume
Monday — Full body strength (65 min)
- Warm-up
- 5-round circuit: 12 kettlebell thrusters, 12 push-ups, 15 KB swings, 200 m row
- 90 sec recovery between rounds
Tuesday — Tempo run (50 min)
- 10 min warm-up
- 3 × 1 km at half-marathon pace, 2 min jogging recovery
- 10 min cooldown
Thursday — 25% HYROX simulation (75 min)
- 2 × (1 km run + 1 station)
- Stations: 500 m SkiErg (or row if no SkiErg), 20 burpee broad jumps
- 3 min recovery between the 2 sets
Friday — Legs/core strength (55 min)
- 5 rounds: 15 weighted lunges, 20 medicine ball squats, 40 m bear crawl, 45 sec plank
Saturday — Long run (75 min)
- At conversational pace, add 4 × 30 sec sprint at km 60
Week 4 — Volume +
Monday — Full body strength (70 min)
- 6 rounds of W3 circuit, increased load
Tuesday — Long running intervals (55 min)
- 4 × 800 m at 10 km pace, 2 min recovery
Thursday — 30% HYROX simulation (80 min)
- 3 × (1 km run + 1 station)
- Stations: 600 m SkiErg, light sled push, 40 wall balls
Friday — Strength (60 min)
- 6 rounds of W3 legs/core circuit
Saturday — Long run (80 min)
- Conversational pace + 6 × 30 sec sprint
Week 5 — Intensity
Monday — Full body strength (65 min)
- Max load: 5 rounds, heavier load, 60 sec recovery
- 10 heavy thrusters, 10 push-ups on handles, 12 KB swings 24/32 kg
Tuesday — HYROX-paced running intervals (55 min)
- 5 × 1 km at target HYROX pace (pace you aim for in the race)
- 90 sec recovery
Thursday — 50% HYROX simulation (90 min)
- 4 × (1 km run + 1 station)
- 4 consecutive stations: 1 km SkiErg, sled push, 50 wall balls, 50 m sandbag lunges
- Quick transition (< 30 sec)
Friday — Technical strength (50 min)
- Specific work: 4 × 50 wall balls (perfect technique, no no-reps), 4 × 100 m sandbag carry, 4 × 200 m sled push if possible
Saturday — Long run + intervals (90 min)
- 60 min conversational pace + 30 min alternating 1 min at 5 km pace / 1 min easy
Week 6 — Intensity +
Monday — Max effort strength (70 min)
- 6 rounds, focus on power
Tuesday — HYROX-paced running intervals (60 min)
- 6 × 1 km at target pace
Thursday — 75% HYROX simulation (110 min)
- 6 × (1 km run + 1 station)
- 6 consecutive stations in HYROX order
- 5 min rest between stations 3 and 4
Friday — Diagnostic re-test
- Repeat the 3 tests from Week 0
- Compare. You should have gained 5-10%
Saturday — Progressive long run (95 min)
- 60 min conversational pace
- 25 min at 10 km pace
- 10 min at 5 km pace
Week 7 — Peak + early taper
Monday — Light strength (45 min)
- 3 rounds of W5 circuit, 20% reduced load
Tuesday — Short running intervals (40 min)
- 5 × 400 m at 5 km pace, 90 sec recovery
Thursday — 100% HYROX simulation (rehearsal) (105-115 min)
- Full race at target pace
- Don't have access to the event sled at home? Replace with 50 m sled push x4 or 3 min heavy push-pull
- This is the ultimate test — you'll be exhausted but not broken
Friday — Rest
Saturday — Moderate tempo run (60 min)
- 60 min at half-marathon pace
Week 8 — Taper + race
Monday — Maintenance strength (40 min)
- 3 rounds W5 circuit, 30% reduced load
Tuesday — Short running intervals (35 min)
- 4 × 400 m at 5 km pace
Wednesday — Rest
Thursday — Activation (30 min)
- 15 min easy run + 10 min mobility + 50 pure technique wall balls
Friday — Rest
Saturday — Pre-race activation (20 min)
- 10 min easy run + 5 burpees + 10 squats
Sunday — RACE 🏁
You do your first HYROX. You finish. You deserve the tee.
Session Format
Typical Warm-up (10-12 min)
- 5 min light cardio (jogging or rower)
- Hip mobility: leg swings, dynamic lunges (1 min)
- Shoulder mobility: rotations, band pull-aparts (1 min)
- Cardio activation: 20 jumping jacks + 10 squats + 5 burpees (1 min)
- Technical drills according to session
Typical Cooldown (5-10 min)
- 3 min walk or easy jog
- Static stretches: hamstrings, calves, quads, hips (5 min)
- Deep breathing / box breathing (2 min)
Adaptations based on your level
Starting from further back (sedentary returning to exercise)
Extend the program over 12-14 weeks. Repeat weeks 1-2 three times before moving to W3-4.
Converted runner
Reduce long runs to 60-75 min, increase strength volume (+1 session/week or +1 round per circuit). Focus simulation on stations.
Converted lifter
Reverse the other logic: add 1 extra running session/week, reduce 1 strength session. Prioritize running.
Aiming for sub 1h30 on first HYROX
This program typically leads to 1h35-1h50. For sub 1h30, add a weekly SkiErg/Rower interval session and intensify all simulation sequences at target pace. And accept that you're going to suffer.
Recovery and Nutrition
- Hydration: 35-40 ml/kg/day minimum, more on session days
- Sleep: 7 h 30 minimum. This is non-negotiable. Without sleep, the program breaks down more than it builds.
- Nutrition: no diet. Sufficient carbohydrates (4-5 g/kg/day) and protein (1.4-1.8 g/kg/day). No gimmicks.
- Stretching / mobility: 15 min/day on rest days. Especially hips, hamstrings, calves, lats.
Download PDF
[Download coming soon - enter your email to receive it directly.]
The PDF contains the complete week-by-week program, printable calendar, detailed session sheets, and performance tracking table.
What's next?
- Want to understand the science behind the program? → How to prepare for HYROX
- Want the equipment list to do sessions at home? → HYROX Equipment Guide
- Want shoes adapted to the program? → HYROX Shoe Guide
- Want to understand the stations in detail? → The 8 HYROX Stations Explained
When you cross the finish line, the tee awaits. HybridDept makes merch for finishers: race drops, insider drops, permanent collection. See the collection.