YOUR PERSONAL HYROX TRAINING PLAN
A Hyrox race is 8 km of running + 8 functional stations. You need a plan that trains both, together, in the right ratio, with the right intensity. YOURROX builds a personalized Hyrox training plan based on your fitness level, your race date, and what you have available. It adjusts every week based on your actual performance.
Build my Hyrox plan. 7 days free →HOW YOUR HYROX TRAINING PLAN WORKS
Every Hyrox training plan in YOURROX is built around three phases: Base (aerobic foundation + movement technique), Build (race-specific intensity + compromised running), and Peak (100% race weights + race simulations). The plan automatically fits your race date. 8 weeks, 12 weeks, or 16 weeks. No race yet? YOURROX builds a continuous training plan to make you progressively stronger.
WHAT YOUR WEEKLY HYROX TRAINING PLAN CONTAINS
- Threshold intervals, to nail your running pace under fatigue
- Strength sessions, with the exact Hyrox station weights for your gender and level
- Hyrox WODs, sled, SkiErg, wall balls, farmers carry and more
- Easy Z2 runs, aerobic base and recovery between hard sessions
- Compromised running, training on tired legs, just like race day
START YOUR HYROX TRAINING PLAN
Answer a few questions about your fitness, your weakest stations, and your race date. YOURROX generates a full personalized Hyrox training plan in seconds, adaptive, progressive, and built around your race.
Build my Hyrox plan. 7 days free →WHY AI MAKES A BETTER HYROX TRAINING PLAN
Generic Hyrox plans exist everywhere. The problem is that they are built for an imaginary athlete, not for you. Your aerobic base, your weakest stations, your work schedule, and your injury history all shape what you actually need. YOURROX reads your data week by week and adjusts: if you miss workouts, it recalibrates. If you have a strong week, it loads you heavier. Static plans cannot do this.
Every YOURROX plan is anchored to your specific race date. The periodization, base, build, peak, taper, is calculated backwards from race day. You never train the wrong phase at the wrong time.
FREQUENTLY ASKED QUESTIONS ABOUT HYROX TRAINING PLANS
- How many weeks do I need to train for Hyrox?
- Beginners need at least 16 weeks. Intermediate athletes (training 3–4× per week) need 10–12 weeks. Experienced Hyrox athletes can peak in 6–8 weeks. YOURROX automatically fits the correct periodization to your timeline.
- How many sessions per week does a Hyrox training plan contain?
- YOURROX builds plans for 3, 4, or 5 sessions per week, based on what you tell us during setup. A 4-session week is the most common: 2 running sessions, 1 strength/station session, 1 combined (compromised running) session.
- Do I need gym equipment for a Hyrox training plan?
- Most Hyrox-specific training requires gym equipment: a SkiErg or rower, sleds, wall ball, and barbells. YOURROX adapts station workouts based on what equipment you have available, if you train at home, substitutions are provided.
- What is the difference between a Hyrox training plan for beginners vs advanced?
- Beginner plans prioritize aerobic base development and station technique over intensity. Advanced plans start at higher intensities, use closer-to-race weights earlier, and include more compromised running. The phase durations and weekly loads differ significantly.
- Can I follow a Hyrox training plan if I have a race in less than 8 weeks?
- Yes. YOURROX builds an accelerated peak block if your race is less than 8 weeks away. The plan skips the base phase and goes straight to race-specific intensity. Not ideal for beginners, but effective for athletes already at a solid aerobic level.