Easy running
Most of the weekly running volume at a conversational pace. It builds the aerobic base that predicts HYROX performance and recovers faster than hard sessions.
HYROX preparation
HYROX Training Plan: How to Prepare for Your First Race
HYROX is a running race with workouts in between: eight 1 km runs, each followed by one of eight stations. Research on the format shows that the runs take up the larger share of race time and that aerobic fitness is linked to faster finishes, so an effective HYROX plan is built around running, with strength and station practice added on top.
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- Weeks of preparation
- 8–12
- Sessions per week
- 4–5
- Minutes running in a simulated race
- 51 / 86
What decides your HYROX time
In the first scientific study of the format, eleven recreational athletes completed a simulated HYROX in a median of 86.5 minutes. The runs took about 51 minutes of that and the stations about 33. Faster finishers had a higher VO2max, a greater endurance training volume and a lower body fat percentage (Brandt et al., 2025). The highest heart rate, blood lactate and perceived effort occurred at the final station, the wall balls.
A study at an official Pro Men race found that running speed dropped from 16.1 km/h in the first run to 13.6 km/h in the eighth. Including the Roxzone, the athletes covered 8.7 km on foot, at an average of about 84 percent of the running speed at their second ventilatory threshold (Gutiérrez-Hellín et al., 2026). The practical conclusion: a strong aerobic base and the ability to keep running on tired legs matter more than maximal strength.
The four building blocks of a HYROX week
Intervals at race effort
Repeats of 1 km at a hard but controlled pace with short rest, which match the distance of every HYROX run and teach a pace you can hold eight times.
Strength for the stations
Two sessions per week built on squats, hinges, lunges, rows and loaded carries. These cover the sled push, sled pull, sandbag lunges and farmers carry without needing a sled every week.
Compromised running
Running immediately after a station, such as 1 km followed by wall balls or lunges, repeated several times. It trains the transition from station to run that slows most athletes down in the second half of the race.
Sample training week
A starting point for athletes who already train two to three times a week and have 8 to 12 weeks until their race. Adjust the volume to your experience and recovery.
| Day | Session | Content |
|---|---|---|
| Monday | Strength A | Back squat, Romanian deadlift, walking lunges, farmers carry |
| Tuesday | Easy run | 30 to 45 minutes at a conversational pace |
| Wednesday | Rest or mobility | Walk, stretch or mobility work |
| Thursday | Intervals | 4 to 6 × 1 km at race effort, 90 seconds rest |
| Friday | Strength B | Front squat or leg press, rows, pull-ups, wall balls, sled or heavy carries |
| Saturday | Compromised running | 4 rounds of 1 km run plus one station at moderate effort |
| Sunday | Rest or long easy run | 45 to 60 minutes easy, or a full rest day |
How to build up toward race day
Increase running volume gradually across the weeks and keep most of it easy. From the halfway point, make the compromised running sessions longer, and once or twice before the race, practise a larger part of the race in order, for example four runs with the first four stations.
In the final week, reduce the training volume while keeping a few short efforts at race pace, so you arrive rested rather than fatigued.
Pacing on race day
Because running speed tends to fall across the eight runs, a controlled first kilometer usually pays off later. Plan your target time per run and per station in advance with the HYROX calculator, and expect the wall balls to be the hardest part, even if the earlier stations felt manageable.
Round 2 of 4
Work
0:27
Sled Push
Next
Wall Balls
GrabGains app
Training for HYROX with GrabGains
GrabGains does not generate a HYROX-specific plan, but it covers the separate pieces of the week. The app builds a strength plan around your goal, equipment and training days, tracks your runs with GPS including splits per kilometer, and lets you build timed station circuits with exercises such as the sled push, sled pull, SkiErg, rowing and wall balls. Combine those with the structure on this page and every session ends up in one training history.
- GPS tracking for your runs, with a split for every kilometer
- Timed station circuits with a voice coach
- A strength plan built around your goal and equipment
Free to download · 14 days of Pro
Good to know
Frequently asked questions about HYROX training
How many weeks do you need to train for HYROX?
Eight to twelve weeks of specific preparation is a common time frame for people who already train two to three times a week. Starting from scratch, allow more time to build a running base first.
How often should I train for HYROX each week?
Four to five sessions is a practical range: two runs, of which one with intervals, two strength sessions, and one session of compromised running that combines runs with stations.
Is HYROX more running or more strength?
More running. In a study of a simulated race, the runs took about 51 of 86 minutes, and faster finishers had a higher VO2max and more endurance training. Strength still matters for the sled stations, lunges and carries.
What is compromised running?
Running directly after a demanding station, on legs that are already fatigued. In HYROX every run after the first one is compromised, so practising this transition is a core part of race preparation.
Do I need a sled to train for HYROX?
It helps, but it is not essential every week. Squats, lunges, hinges and heavy carries build the strength the sled stations require. If your gym has a sled, practise on it regularly in the weeks before the race.
Sources
- Brandt T, Ebel C, Lebahn C, Schmidt A. Acute physiological responses and performance determinants in Hyrox. Front Physiol, 2025.
- Gutiérrez-Hellín J, et al. Relative running intensity and pacing during an official HYROX PRO MEN competition. Int J Sports Physiol Perform, 2026.
- HYROX Rulebook Singles, season 26/27
