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8-Week Training Plan

The 8-week Hyrox training plan for beginners

A day-by-day, phase-by-phase Hyrox training program that adapts to your gear, your schedule, and how recovered you actually are. Built for first-time racers with a base of general fitness — four sessions a week, no gym-rat lifestyle required.

Why this plan is different

Most Hyrox plans are static PDFs — same session for everyone, no matter how you slept, what equipment you have that day, or whether last week wrecked you. This plan is the scaffold. When you log it inside FlexWOD, the coach adjusts loads, swaps stations, and re-times sessions based on your recent training load, your gym for the day, and your fatigue signal. The 8-week arc stays intact; the daily details flex.

Prerequisites

  • · Can run 5 km continuously at conversational pace.
  • · Comfortable squatting and hinging with light-to-moderate loads.
  • · Access to a ski erg, rower, and sled at least twice a week (or willing to sub — see the substitutions below).
  • · 45–60 minutes per session, four days a week.

The 8-week arc at a glance

  1. Weeks 1–2 · Base. Volume up. Zone-2 running, station familiarity, form work.
  2. Weeks 3–4 · Build. Introduce race-pace intervals and a half simulator.
  3. Weeks 5–6 · Peak. Full simulator, longest week, sharpen transitions.
  4. Week 7 · Sharpen. Cut volume 30%, keep race-pace intensity.
  5. Week 8 · Taper. Two easy sessions, one primer 72 hours out. Race.
Week 1
Base

Establish rhythm. Easy pace on runs. Learn every station with light loads.

Mon
Zone 2 run + ski
5 km easy run + 4×500 m ski erg at conversational pace.
Tue
Strength intro
Back squat 4×6 @ RPE 6, DB row 3×10, dead-bug 3×12. ~35 min.
Thu
Station circuit
3 rounds: 400 m run, 20 wall balls, 40 m sled push (light), 100 m farmer carry.
Sat
Long aerobic
45 min continuous: run 20 min + row 10 min + run 15 min. Zone 2.
Week 2
Base

Add volume. Repeat Week 1 structure with +10% work per session.

Mon
Zone 2 run + ski
6 km easy run + 5×500 m ski erg.
Tue
Strength
Back squat 4×6 @ RPE 7, DB row 4×10, plank 3×45s.
Thu
Station circuit
4 rounds of the Week 1 circuit. Keep transitions honest — under 15 s.
Sat
Long aerobic + carry
55 min: 25 min run + 15 min row + 15 min carries alternating farmer/sandbag.
Week 3
Build

Introduce race-pace work. First interval day.

Mon
Run + station mixer
6 km run + 3 stations blended (ski 500m, sled 40m, wall balls 30).
Tue
Strength
Deadlift 4×5 @ RPE 7, push press 3×8, hollow hold 3×30s.
Thu
Race-pace intervals
6×(400 m run + 1 station: alternate ski/burpees/wall balls). 90 s rest.
Sat
Long aerobic
60 min mixed: 2 rounds of (10 min run + 5 min row + 100 m sandbag lunges).
Week 4
Build

Deload aerobic slightly, add strength intensity. Test grip.

Mon
Run + station mixer
5 km run + 4 stations (ski 500m, sled push 50m, sled pull 50m, wall balls 40).
Tue
Strength
Squat 5×3 @ RPE 8, pull-ups 4×max, farmer walks 3×40 m heavy.
Thu
Race-pace intervals
5×(600 m run + 1 station). Log split times per round.
Sat
Half simulator
4 stations only: run 1k + ski 1k + run 1k + sled push 50m + run 1k + burpee broad jump 40m + run 1k + row 1k.
Week 5
Peak

Longest week. Full simulator on Saturday.

Mon
Aerobic + technique
45 min Zone 2 + 15 min drills: sled push/pull technique, burpee broad jump cadence.
Tue
Strength
Deadlift 5×3 @ RPE 8, DB thrusters 4×8, side plank 3×30s/side.
Thu
Race-pace intervals
8×(400 m run + 1 station). Rotate all 8 stations at scaled load.
Sat
Full Hyrox simulator
All 8 stations. Scaled loads OK. Record total time — this is your Week 5 benchmark.
Week 6
Peak

Sharpen transitions. Race-pace efforts, less total volume.

Mon
Transition drills
10×(200 m run → 1 station → 200 m run). Focus on the changeover, not the station.
Tue
Strength
Squat 3×3 @ RPE 8, push press 3×5, weighted carries 3×60 m.
Thu
Race-pace intervals
6×(500 m run + station). Race-pace on runs, race-pace loads on stations.
Sat
Half simulator (fast)
First 4 stations at 90–95% race intent. Rest full recovery between stations.
Week 7
Sharpen

Cut volume by 30%. Keep intensity high. Nail race pace.

Mon
Short intervals
5×(400 m run at goal race pace). Full recovery between reps.
Tue
Strength touch-up
Squat 3×3 @ RPE 7, one pull, one press. In and out in 25 min.
Thu
Station rehearsal
Pick your 3 weakest stations. 3 rounds each at goal-race pace.
Sat
Primer session
30 min: 2 km run + 500 m ski + 50 wall balls. All at moderate intensity.
Week 8
Taper

Rest. Sleep. Show up fresh.

Mon
Easy shakeout
20 min easy run + light mobility.
Wed
Primer (race −3 days)
3×(400 m run + 20 wall balls). Feel snappy. Stop before fatigue.
Fri
Walk + visualize
20 min walk. Rehearse transitions mentally. Hydrate. Sleep 8+ hours.
Sat/Sun
Race day
Warm up 15 min. Trust the work. Every station has a plan.

Station substitutions

Missing a piece of gear does not cost you the week. Match the energy system, not the equipment.

  • · Ski erg → 20 burpee-to-reach + 30 s banded pulldowns.
  • · Sled push → heavy walking lunges with a loaded ruck.
  • · Sled pull → hand-over-hand towel drag with a loaded backpack.
  • · Row → 800 m run or 3 min shadow-row with a light band.
  • · Farmer carry → two loaded grocery bags or one front-rack ruck.
  • · Sandbag lunges → backpack on the chest, front-rack style.
  • · Wall balls → dumbbell thrusters at the same tempo and rep count.
FlexWOD

Let the coach run the plan for you

Set Hyrox as your goal event and pick your race date in FlexWOD. The app drops this 8-week arc into your calendar, then adjusts each day based on what gym you're in, how recovered you are, and what you actually completed last session. If you miss a day, it re-flows the week — you don't lose the build.

Start training free

FAQ

Is 8 weeks enough time to train for Hyrox as a beginner?

Yes, if you can already run 5 km and are comfortable squatting light-to-moderate loads. Complete beginners should stretch the base phase out to 12 weeks before starting Week 3 of this plan.

How many days per week does this plan require?

Four training days. Two run + station sessions, one strength day, one long aerobic. Weekends off (except the simulator on Week 5).

What if I miss a session or don't have all the equipment?

The plan is adaptive. Use the station substitutions above, and if you log it in FlexWOD the coach re-flows the week when you miss a day so the arc holds.

Related guides

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