HYROX / 4 DAYS PER WEEK / ABOUT 60 MINUTES
HYROX first race · 12 weeks
Explore all HYROX workouts, station standards and training evidence
12 weeks · A manageable first-race pathway for adults who can already jog comfortably for 20 minutes.
An original Strong Table program combining aerobic work, station skill and strength. Official race standards inform technique; training doses are practical applications, not a clinically validated HYROX prescription.
Your weekly sessions
SESSION 1 / Build the aerobic capacity and pacing that support repeatable race runs.
Conversational thirty
Build the aerobic capacity and pacing that support repeatable race runs.
- Hybrid running practice — 30 min easy continuous or walk–run · RPE 3–4
Aerobic endurance and pacing. Keep early efforts controlled; find a repeatable rhythm before trying to run fast after stations.
SESSION 2 / Build the strength reserve that makes race stations more manageable.
Squat and hinge anchor
Build the strength reserve that makes race stations more manageable.
- Goblet squat — 3 × 6–8 · 2 min rest · 2–3 reps in reserve
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Dumbbell Romanian deadlift — 3 × 8 · 2 min rest
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Dumbbell bench press — 2 × 8–10 · 90 sec rest · 2 reps in reserve
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- HYROX farmers carry — 4 × 30 m / 90 sec rest
Grip, upper back and trunk endurance. Walk tall with both bells at your sides, arms extended, and controlled steps.
SESSION 3 / Practice moving from stations into controlled running without losing technique.
Carry then settle
Practice moving from stations into controlled running without losing technique.
- HYROX farmers carry — 4 rounds: 40 m with posture intact
Grip, upper back and trunk endurance. Walk tall with both bells at your sides, arms extended, and controlled steps.
- Hybrid running practice — Each round: 400 m easy; rest 90 sec after run
Aerobic endurance and pacing. Keep early efforts controlled; find a repeatable rhythm before trying to run fast after stations.
SESSION 4 / Improve station rhythm, handling and repeatable clean repetitions.
Row sequence workshop
Improve station rhythm, handling and repeatable clean repetitions.
- Rowing erg technique — 6 × 2 min easy / 1 min rest; legs–hips–arms then reverse
Aerobic capacity, legs, back and trunk. Drive legs, then open hips and pull; return arms, hips, then knees.
How to progress
Weeks 1–3: build consistency; easy run 20–30 min and 3 hybrid rounds. Week 4: reduce volume by one-third. Weeks 5–7: easy run 30–40 min, 4 hybrid rounds, alternate carry with Row run repeat. Week 8: reduce volume by one-third. Weeks 9–10: replace one hybrid session with Four station rehearsal once; keep other weeks controlled. Week 11: reduce volume about 30%. Week 12: reduce volume about 50%, use Pre race tune up early in the week, then race or easy practice.
Adjust the plan to your starting point
Start only at a volume you already tolerate. Use RPE out of 10: easy 3–4, controlled hard 6–7. Stop a set when technique deteriorates. Repeat a week rather than forcing progression.
Recovery and weekly placement
Spread sessions across the week; keep 48 hours between hard leg or hybrid days. Easy aerobic days remain easy. No extra race simulation on top of the scheduled hybrid day.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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