Hyrox · Advanced

Hyrox training

12 weeks · 4 sessions per week

Who it is for

For anyone who can already run about thirty minutes in one go, knows basic exercises like squats and deadlifts and has time to train four times a week.

How it works

Over twelve weeks, this plan builds a base for Hyrox training: running, strength exercises and the stations, including back to back. Every week you do four sessions: a running session, a strength session, a station session and a brick session in which you alternate running and stations. The station sessions switch from week to week between two sets of four stations. Weeks 4 and 8 are lighter, in week 11 you taper and week 12 is a short race week. The plan works with minutes and repetitions, not with weights, distances or times.

Warming up and recovery

In running and strength sessions, walk for five minutes at the start and at the end. In station and brick sessions, run eight minutes easy at the start and walk five minutes at the end. Before the heavier strength exercises, do one or two light sets first. Take a rest day between sessions whenever you can, and do not put the strength session and the brick session on consecutive days.

Your schedule, week by week

Zone 1 is very easy, zone 2 is a pace at which you can still talk. Calculate your own zones in the heart rate zones calculator. Zone 3 is a firm pace at which you can still talk in short sentences. Only work in this zone during the blocks the schedule shows, and keep the rest easy. The stations and the strength exercises have no zone: the effort follows from the exercise itself. The zones apply to the running.

Checking access…

This plan is a guideline, not medical advice. If you have an injury, heart or lung problems or any other condition, or you are pregnant, discuss it with a doctor or physiotherapist first.

Choose your own weight, and start lighter

The schedule gives sets, repetitions and minutes, not weights. Choose a weight with which you can still do the last repetitions with good technique. If in doubt, start lighter.

Keep the stations steady

In the station sessions, work at a pace you can hold the whole time. If you start too fast, you will have no energy left for the last stations.

Spread your hard sessions

Do not put the strength session and the brick session on consecutive days, and plan enough rest after every hard session.

Frequently asked questions

What weight should I use?

That is up to you. The plan gives no weights. Choose a weight with which you can do all repetitions with good technique, and only go heavier when it clearly becomes too light.

What if I do not have all the equipment?

Replace the station with a similar exercise and keep the minutes the same. If you have no sled, for example, pick a heavy exercise that works the same muscle groups.

What if I miss a session or a week?

Pick up at the session you missed. If you could not train for more than a week, repeat the last week that went well.

When should I stop?

If you feel chest pain, dizziness or unusual shortness of breath, stop and ask a doctor for advice. Also stop if you feel sharp pain in a joint or muscle and have it checked if the pain persists.