12-Week Hyrox Training Plan
A structured, progressive programme to take you from base fitness to race-ready in 12 weeks. 48 detailed sessions, nutrition guidance, and a complete race-day strategy.
Instant PDF download after payment
What's included
Weeks 1–4
Phase 1: Base Building
16 sessions
Build your aerobic foundation and learn all 8 station movements at manageable weights. 4 sessions per week.
Weeks 5–8
Phase 2: Intensity
18 sessions
Race-pace intervals, heavier station loads, and combined run-station blocks under fatigue.
Weeks 9–12
Phase 3: Race Specific
14 sessions + race
Full race simulations, transition mastery, taper week, and your complete race-day plan.
Also included
Nutrition Guide
Pre-training, race week, race day, and recovery nutrition
Station Technique
Tips and common mistakes for all 8 Hyrox stations
Pacing Strategy
Target splits for 60, 75, and 90-minute finish goals
Race-Day Checklist
Equipment, warm-up, and round-by-round pacing notes
Sample week: Week 6 (Intensity phase)
Hill/Incline Intervals
6 x 400m uphill + 2 km easy
Station Combos Under Fatigue
3 blocks: 800m run + 2 stations each
Tempo + Strides
5.5 km tempo + 6 x 150m strides
Long Run with Pick-ups
10 km with 400m race-pace surges every 2 km
This is one of 12 fully detailed training weeks in the plan.
Hyrox training plans
Detailed, printable plans with session-by-session breakdowns, nutrition guidance, and race-day preparation.
12-Week Hyrox Training Plan
£7.99
Hyrox 8 Week Training Plan - 3 Days/Week
£7.99
Hyrox 8 Week Training Plan - 5 Days/Week
£7.99
Questions about the plan
What format is the plan?
The plan is a PDF document you can view on any device, print out, or save to your phone. It is designed for A4 printing with clear, readable formatting.
What equipment do I need?
You will need access to a gym with a SkiErg, rowing machine, sled, sandbags, kettlebells, and a wall ball target. Most CrossFit boxes and Hyrox-ready gyms have all of these.
Is this suitable for beginners?
Yes. The plan starts with a 4-week base-building phase that teaches all station movements at light weights. It then progressively builds to race weight over 8 weeks. You should be able to run 5 km comfortably before starting.
What if I miss a session?
The plan is designed with built-in flexibility. If you miss a day, skip it and continue with the next session. Do not try to double up - consistency matters more than perfection.
Do I get a refund if I don't like it?
Yes. If the plan is not what you expected, contact us within 14 days for a full refund. No questions asked.