HYROX / 5 DAYS PER WEEK / ABOUT 60 MINUTES
HYROX performance · 12 weeks
Explore all HYROX workouts, station standards and training evidence
12 weeks · For experienced hybrid athletes with established running volume and station skills.
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 strength reserve that makes race stations more manageable.
Sled strength reserve
Build the strength reserve that makes race stations more manageable.
- Sled push — 5 × 12.5 m / 2–3 min rest; load allows continuous controlled steps
Quads, glutes, calves and trunk. Brace, lean into the poles and drive with short controlled steps.
- Rope sled pull — 4 × 12.5 m / 2 min rest
Upper back, grip, legs and trunk. Brace and pull hand over hand; manage the rope so it stays clear of your feet.
- Side plank — 2 × 25 sec/side
Abdominals, obliques and trunk stabilizers. Stack shoulders over elbow and lift hips, breathing steadily.
SESSION 2 / Build the aerobic capacity and pacing that support repeatable race runs.
Long easy forty five
Build the aerobic capacity and pacing that support repeatable race runs.
- Hybrid running practice — 45 min conversational · RPE 3–4
Aerobic endurance and pacing. Keep early efforts controlled; find a repeatable rhythm before trying to run fast after stations.
SESSION 3 / Build the aerobic capacity and pacing that support repeatable race runs.
Three controlled tempos
Build the aerobic capacity and pacing that support repeatable race runs.
- Hybrid running practice — 3 × 6 min at RPE 6–7 / 3 min easy
Aerobic endurance and pacing. Keep early efforts controlled; find a repeatable rhythm before trying to run fast after stations.
SESSION 4 / Build the strength reserve that makes race stations more manageable.
Pull and trunk anchor
Build the strength reserve that makes race stations more manageable.
- Chest-supported row — 3 × 8–10 / 90 sec rest
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Rope sled pull — 4 × 12.5 m light / 2 min rest
Upper back, grip, legs and trunk. Brace and pull hand over hand; manage the rope so it stays clear of your feet.
- Pallof press — 2 × 10/side / 60 sec rest
Abdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
SESSION 5 / Practice moving from stations into controlled running without losing technique.
Lunge to kilometre
Practice moving from stations into controlled running without losing technique.
- Sandbag walking lunge — 3 rounds: 20 m light to moderate
Quads, glutes and trunk endurance. Support the bag across both shoulders, alternate legs, touch the back knee gently and stand fully.
- Hybrid running practice — Each round: 1 km at RPE 6; rest 2 min
Aerobic endurance and pacing. Keep early efforts controlled; find a repeatable rhythm before trying to run fast after stations.
How to progress
Weeks 1–3: use baseline doses and one controlled hard run. Week 4: reduce volume by one-third. Weeks 5–7: build one variable at a time; change the hybrid day to Eight station half distance once in week 7. Week 8: reduce volume one-third. Week 9: optional Race distance rehearsal replaces the hybrid day; skip the tempo that week. Week 10: return to normal controlled work. Week 11: reduce volume 30%. Week 12: reduce volume 50–60%, keep only brief familiar efforts and race.
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
Suggested week: Monday sled strength, Tuesday easy run, Wednesday controlled tempo, Friday upper-body/trunk strength, Saturday hybrid practice, Sunday rest. Keep the Tuesday run easy and Friday lifting moderate; reduce or skip a hard session when recovery is poor.
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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