The short version
HYROX is 8 km of running split into eight 1 km runs, with a workout station after each one. Running is about half your finish time, so it gets the most sessions. Strength keeps the sleds and lunges from wrecking your legs. Compromised running, meaning runs straight after station work, teaches you to hold pace when your legs are already tired. Train 4–6 days a week, build for about 10 weeks, then taper.
What a HYROX training week looks like
A five-day template. Move days around your schedule, but avoid putting the two hardest sessions back to back.
| Day | Session | Purpose |
|---|---|---|
| Mon | Strength: squat, deadlift, push press, carries | Leg and grip strength for sleds, lunges and farmer's carry |
| Tue | Intervals: e.g. 6–8 × 1 km slightly faster than race pace | Raise the pace you can hold for 1 km |
| Wed | Rest or easy mobility | Recovery |
| Thu | Compromised running: 1 km run + station, 3–5 rounds | Hold pace on tired legs and practise transitions |
| Fri | Strength and station skill: wall balls, burpee broad jumps, SkiErg, row | Technique and muscular endurance |
| Sat | Long easy run, 45–75 minutes | Aerobic base |
| Sun | Rest | Recovery |
The 12 weeks, block by block
| Weeks | Block | Focus |
|---|---|---|
| 1–4 | Base | Mostly easy running, add volume slowly, heavier strength, learn every station's technique |
| 5–8 | Build | Longer intervals, more compromised-running rounds, station work at race weight |
| 9–11 | Race-specific | Half and full race simulations at goal pace, rehearse transitions and fuelling |
| 12 | Taper | Cut volume roughly in half, keep a few short race-pace efforts, sleep |
Every fourth week, ease off a little so you recover from the block before. Do one full or near-full simulation in weeks 9–11, not every week. Enter your splits from it in the HYROX pace calculator to see your projected finish and where you would place.
Pick your path
First race
Your goal is to finish strong, not fast. Keep most running easy, learn every station at race weight by week 6, and make one compromised-running session a week the core of the plan. In public results, first-timers' Run 8 is about 40% slower than their Run 1, so practise starting slower than feels right. The first HYROX guide covers what time to expect.
Doubles
Both partners run all 8 km together; only the station work is shared. Train running as you would for singles, and spend part of your station sessions practising handovers: who starts, how often you swap, and short sets on wall balls and burpees. Read the first HYROX Doubles guide for race-day splits.
Competitive or Pro
Add a second quality run each week, such as a threshold run, and do your station work at your division's weights, which are heavier in Pro. Find the stations where you rank worst and give each one extra sessions. Check your division's weights on HYROX station weights and standards, then compare your results with the HYROX benchmarks.
How to train the stations
The last stations take the longest. For the median Open man, wall balls take about 6:40, burpee broad jumps 5:30 and sandbag lunges 5:10. The sled push takes under 3 minutes but leaves your legs heavy for the next run. Use leg strength and practice at race weight for the sleds and lunges. Use rep-rate practice for wall balls and burpees: pick a set size you can repeat without stopping for long, rather than going all-out early. The HYROX workout stations page has technique cues for all eight.
Turn training into a race plan
Once you have splits from a simulation, the pace calculator turns them into a projected finish time, a target running pace for every kilometre and a percentile ranking against real results.