Hyrox training plan: the free 8-week program
A complete, day-by-day Hyrox training plan you can start this week. Eight weeks, four sessions a week, every station and all eight kilometres of running covered — plus 2-day and 3-day versions, substitutions for missing equipment, and what to do when you miss a week. Free to read, free to print.
Need something narrower first? The stations, weights, and swaps · Running pace strategy · Training while traveling
Want this plan adapted to your gym, your gear, and how recovered you actually are? FlexWOD drops the 8-week arc into your calendar and rewrites each session around the equipment you have that day.
Get this plan freeWhy 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
- Weeks 1–2 · Base. Volume up. Zone-2 running, station familiarity, form work.
- Weeks 3–4 · Build. Introduce race-pace intervals and a half simulator.
- Weeks 5–6 · Peak. Full simulator, longest week, sharpen transitions.
- Week 7 · Sharpen. Cut volume 30%, keep race-pace intensity.
- Week 8 · Taper. Two easy sessions, one primer 72 hours out. Race.
Establish rhythm. Easy pace on runs. Learn every station with light loads.
Add volume. Repeat Week 1 structure with +10% work per session.
Introduce race-pace work. First interval day.
Deload aerobic slightly, add strength intensity. Test grip.
Longest week. Full simulator on Saturday.
Sharpen transitions. Race-pace efforts, less total volume.
Cut volume by 30%. Keep intensity high. Nail race pace.
Rest. Sleep. Show up fresh.
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.
Run it on 2, 3, or 4 days a week
The arc matters more than the day count. Keep the phases in order and cut sessions from the bottom of this list, not the top.
What to do when you miss time
- · Missed one session: skip it. Do not stack two sessions into one day — the interval day loses its value when you are already cooked.
- · Missed a full week: repeat the last week you completed at roughly 80% volume, then move forward. Do not try to make up the work.
- · Missed two or more weeks: restart at the beginning of the phase you left. If the race is close, jump to Week 6 and taper normally.
- · Missed Week 7 or 8: go straight to the taper. Arriving fresh beats arriving fit and flat.
- · Sick or injured: nothing above applies until symptoms are gone. Return at the previous phase, one intensity notch lower.
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 freeFAQ
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.
Four training days. Two run + station sessions, one strength day, one long aerobic. Weekends off (except the simulator on Week 5).
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.
Yes — see the 2/3/4-day breakdown above. Keep the phases in order and stretch the arc to 10 or 12 weeks so you still get a base, a build, a peak, and a taper.
Repeat the last week you completed at about 80% volume, then continue forward. Do not stack missed work into the following week.
Yes. The whole plan is on this page at no cost and prints straight from your browser. A free FlexWOD account additionally puts it in your calendar and adapts each session to your gym and recovery.