Stronger runs. Cleaner reps. A race plan you can follow. Build the endurance, strength and station skills to approach HYROX with confidence.
Start with your current running and lifting experience. Each plan includes weekly sessions, progression, easier weeks and recovery guidance.
6 weeks · For adults starting hybrid training with walking or easy jogging experience.
Explore the program02 / Beginner / 4 DAYS A WEEK12 weeks · A manageable first-race pathway for adults who can already jog comfortably for 20 minutes.
Explore the program03 / Intermediate / 4 DAYS A WEEK8 weeks · For regular runners and lifters preparing for Open racing.
Explore the program04 / Advanced / 5 DAYS A WEEK12 weeks · For experienced hybrid athletes with established running volume and station skills.
Explore the program05 / Intermediate / 4 DAYS A WEEK8 weeks · For two adults preparing together; each partner completes the runs and shares station work.
Explore the program06 / Beginner / 3 DAYS A WEEK6 weeks · Build useful running and strength at home with dumbbells; this does not replace race-equipment practice.
Explore the programSave a program through My Plan. The connected weekly planner follows your existing account and membership access.
Easy engine work, station practice, strength anchors and controlled hybrid sessions. Simulations are occasional rehearsals, with recovery built around them.
40 workouts match · Times include preparation and an easy finish; allow extra time for equipment changes.
Build the aerobic capacity and pacing that support repeatable race runs.
Build the aerobic capacity and pacing that support repeatable race runs.
Build the aerobic capacity and pacing that support repeatable race runs.
Build the aerobic capacity and pacing that support repeatable race runs.
Build the aerobic capacity and pacing that support repeatable race runs.
Build the aerobic capacity and pacing that support repeatable race runs.
Build the aerobic capacity and pacing that support repeatable race runs.
Build the aerobic capacity and pacing that support repeatable race runs.
Build the aerobic capacity and pacing that support repeatable race runs.
Practice moving from stations into controlled running without losing technique.
Practice moving from stations into controlled running without losing technique.
Practice moving from stations into controlled running without losing technique.
Practice moving from stations into controlled running without losing technique.
Practice moving from stations into controlled running without losing technique.
Practice moving from stations into controlled running without losing technique.
Practice moving from stations into controlled running without losing technique.
Practice moving from stations into controlled running without losing technique.
Practice moving from stations into controlled running without losing technique.
Practice moving from stations into controlled running without losing technique.
Practice moving from stations into controlled running without losing technique.
Practice moving from stations into controlled running without losing technique.
Build the strength reserve that makes race stations more manageable.
Build the strength reserve that makes race stations more manageable.
Build the strength reserve that makes race stations more manageable.
Build the strength reserve that makes race stations more manageable.
Build the strength reserve that makes race stations more manageable.
Improve station rhythm, handling and repeatable clean repetitions.
Improve station rhythm, handling and repeatable clean repetitions.
Improve station rhythm, handling and repeatable clean repetitions.
Improve station rhythm, handling and repeatable clean repetitions.
Improve station rhythm, handling and repeatable clean repetitions.
Improve station rhythm, handling and repeatable clean repetitions.
Improve station rhythm, handling and repeatable clean repetitions.
Rehearse execution and pacing; this is an occasional demanding practice, not a daily workout.
Rehearse execution and pacing; this is an occasional demanding practice, not a daily workout.
Rehearse execution and pacing; this is an occasional demanding practice, not a daily workout.
Rehearse execution and pacing; this is an occasional demanding practice, not a daily workout.
Support the next training session with low-demand movement.
Support the next training session with low-demand movement.
Improve station rhythm, handling and repeatable clean repetitions.
Learn the setup, useful cues, common mistakes and alternatives before adding speed or load. All nine HYROX movement guides are free to read.
In Singles, a 1 km run comes before each station, for 8 km total running. Training substitutions help build fitness; race standards still require the specified equipment, distances and valid repetitions.
| Division | Sled push* | Sled pull* | Carry | Lunge | Wall ball |
|---|---|---|---|---|---|
| Women Open | 102 kg | 78 kg | 2 × 16 kg | 10 kg | 4 kg |
| Women Pro / Men Open | 152 kg | 103 kg | 2 × 24 kg | 20 kg | 6 kg |
| Men Pro | 202 kg | 153 kg | 2 × 32 kg | 30 kg | 9 kg |
*Sled loads include the sled. Turf and sled friction change training difficulty, so kilograms alone do not make different gym setups equivalent. Wall-ball targets: 2.70 m for women and 3.00 m for men. Confirm the latest rules and athlete briefing for your event.
A 2025 simulated-HYROX study reported substantial cardiovascular demand and more time spent running than at stations. That supports taking aerobic preparation seriously, alongside strength and station practice.
Read the physiological studyA simulation and an observational performance study cannot establish the best program for every athlete. These are original Strong Table plans based on race demands and general training principles; the exact plans have not been tested in a clinical trial.
2026 ACSM resistance-training position standCompare similar routes, equipment and effort. Log run splits, station loads, valid repetitions and next-day recovery. Improve one variable at a time; a harder workout alone is not evidence of better preparation.
Open your planning workspaceReviewed 13 October 2026. Independent training education; The Strong Table is not affiliated with or endorsed by HYROX.
Plan your meals, understand your macros and keep recovery in your week.