Hyrox Training Plan: A Free Workout Plan to Get Hyrox Ready
What Is Hyrox | Is Training Essential? | Beginners | What To Include | 12-Week Hyrox Training Workout Plan | Extra Tips
Are you ready to conquer Hyrox? This 12-week training plan is designed to help you build the strength, endurance, and mental toughness needed to excel in this demanding functional fitness competition. Whether you're a seasoned athlete or a beginner, this comprehensive programme from PureGym PT and Cluster Manager Andrea Marshall will help you towards your goal of completing Hyrox with confidence.
What Is Hyrox?
Hyrox is a global fitness event for anyone and everyone who wants to give it a go. It offers different categories, age brackets, regressions, and alternatives for participants who may not be able to perform the full variation of a specific exercise.
The event itself is broken down into eight functional exercise stations, alternating with a 1km run between each. These exercises include SkiErg, rowing, burpee broad jumps and wall balls, amongst other challenging movements. Not only is this designed to test your strength, but it will also challenge your endurance and mental toughness, comparable to that of a marathon.
You can check out our 'What is Hyrox' guide for more details about Hyrox events.
Is It Essential To Train For Hyrox?
Like all sporting events, it's possible to do Hyrox without training, but we wouldn't advise it. Although Hyrox events can be completed by people of all fitness levels, it is a challenging experience that tests both cardiovascular and muscular endurance and the combination of running and functional exercises quickly fatigues the body. After you've completed your first run, you'll be training in a compromised state, making each subsequent station and run more challenging. Training gives you the best chance of completing the course in good time, with minimal risk of injury.
Can Beginners Train For Hyrox?
Absolutely! Hyrox is a good fitness competition for beginners as the exercises, while challenging, are technically simple and can be easily practiced. The same exercises are used in each competition, making it easy for beginners to train for Hyrox and learn the fundamental movement patterns.
If you're unsure of where to start, joining a specialised Hyrox class is one of the most effective and straightforward approaches to training for an event. Led by experienced Hyrox coaches, these sessions are tailored to enhance your speed, strength, and endurance, ensuring safer and more efficient progress. You'll also get valuable, personalised guidance on technique and performance from seasoned Hyrox experts.
However, if you'd prefer to train independently the workout plan below will help you get into shape for the event.
What Should Be Included In A Hyrox Training Programme?
A Hyrox training programme should combine different types of exercises and workouts to improve overall fitness and function. Known as hybrid training, this type of training includes strength work, endurance exercises, and high intensity challenges to improve strength, stamina, power, and agility, so that athletes are capable of handling various physical challenges.
There are a few essential components to include in your Hyrox training plan:
Running: Hyrox is often called a "runner's game." Incorporate a mix of interval, speed, and long-distance running to build endurance and improve both lactic and aerobic fitness.
Compromised workouts: After your first run, you'll be in a compromised state. Incorporate HIIT (High Intensity Interval Training) finishers at the end of your runs to simulate this fatigue. The examples we've included in our plan are:
AMRAP (As Many Reps As Possible) - perform a set of exercises for a specified period of time, aiming to complete as many rounds as possible.
EMOM (Every Minute on the Minute) - perform a set of exercises at the beginning of each minute. You rest for the remainder of the minute until the next minute
Grip strengthening: Grip strength is often overlooked but is essential. Include heavy barbell exercises and/or farmer's carries to improve this.
Simulations: Create your own versions of the event's exercises. You don't have to stick to the exact eight exercises - mix it up while targeting the muscle groups you'll need.
Strength training: Break down each event exercise and isolate the muscle groups you need to strengthen. For example, sled pulls require not only back strength but also hamstrings and quads.
12 Week Hyrox Training Plan
This is a 12 week training plan made up of three cycles of four week blocks, aimed to build up to peak performance before your competition.
On the third and final cycle, week 4 is a deload week, following the same format but with lighter loads to allow recovery.
Week 1: Running endurance
Monday: endurance
4 rounds as fast as possible
- 400m ski erg
- 20 barbell thrusters
- 20 over the bar burpees
- 20 Romanian deadlifts
Tuesday: endurance
45 minutes AMRAP
- 50m sled push
- 50m sled pull
- 50m run
- 40 wall balls
Wednesday: performance
2 rounds all out
- 500m run
- 30 barbells squats
- 500m run
- 30 barbell rows
- 500m run
- 30 Romanian deadlifts
- 500m run
AMRAP
- Unbroken wall balls
Thursday: active recovery
5km easy run
Friday
Rest
Saturday: running
Running interval training
- 1km run
- Rest/walk for equivalent time
- 8 rounds
Sunday
Rest
Week 2: Building the engine
Monday: strength
Core
- 50 plank lateral dips
- 50 jack knives
- 50 superman
Lower body: 4 rounds
- 100m sandbag walking lunges
- 50m sled push
- 100 sandbag RDL clean and squats
Tuesday: endurance
Round 1: 10 minutes alternating
- 300m ski erg
- 300m bike
Round 2: 10 minutes
- 10 dumbbell devil press
- 10 dumbbell renegade rows
- 10 dumbbell squat and press
- 10 dumbbell bent over row
- 20m farmer's carry
Round 3: 10 minutes
- 10 dumbbell cleans
- 10 kettlebell swings
- 10 dumbbell snatches
- 20 plank pull throughs
Wednesday: strength
Core
- 50 knee or leg raises
- 50 butterfly sit ups
- 50 Russian twists
Upper body AMRAP, 90 seconds rest between sets
- 25 barbell push press
- 25 over the bar burpees
- 25 bent over rows
- 25 over the bar burpees
- 25 upright rows
- 25 over the bar burpees
Finisher
- 3x 1km run
Thursday
Rest
Friday: simulation
½ simulation
- Complete first four stations of course at race pace, alternating with 4x 1km runs
Saturday
- Rest
Sunday: running
Zone 2 run
- 5km at zone 2 (moderate intensity, able to hold a conversation)
Week 3: Deload
Monday: strength
Full body, low intensity
- 300m row
- Bench press - 4x15-20 reps
- Barbell squats - 4x15-20 reps
- Assisted pull ups - 4x15-20 reps
- Barbell squats - 4x15-20 reps
- Barbell shoulder press - 4x15-20 reps
- Hollow body rocks - 2-3 mins AMRAP
Tuesday
Rest
Wednesday: strength
Full body, low intensity
- 300m row
- Bench press - 4x15-20 reps
- Barbell squats - 4x15-20 reps
- Assisted pull ups - 4x15-20 reps
- Barbell squats - 4x15-20 reps
- Barbell shoulder press - 4x15-20 reps
- Hollow body rocks - 2-3 mins AMRAP
Thursday: performance
5 minute EMOM
- 100m ski erg
4 circuits
- 10m walking lunges
- 10 push ups
- 10 squat jumps
- 10 military planks
Finisher
- 50m speed sled push
Friday
Rest
Saturday: running
Running interval training
- 1km run
- Rest/ walk for equivalent time
- 8 rounds
Sunday: performance
5 mins EMOM
- 100m ski erg
4 circuits
- 10m walking lunges
- 10 push ups
- 10 squat jumps
- 10 military planks
Finisher
- 50m speed sled push
Week 4: Peak performance (deload on cycle 3)
Monday
Rest
Tuesday: strength
Warm up
- Easy 300m row
Circuit - 40 second intervals AMRAP
- Dumbbell walking lunges
- Dumbbell renegade rows
- Front rack squat
- Bent over dumbbell row
- 20m farmer's carry
- Dumbbell devil's press
- Dumbbell push press
- Dumbbell RDLs
Wednesday
Rest
Thursday: strength
Warm up
- Easy 300m row
Circuit - 40 second intervals AMRAP
- Dumbbell walking lunges
- Dumbbell renegade rows
- Front rack squat
- Bent over dumbbell row
- 20m farmer's carry
- Dumbbell devil's press
- Dumbbell push press
- Dumbbell RDLs
Friday: simulation
½ simulation
- Complete last four stations of the course, including 4x 1km runs
On third cycle, use this as an additional rest day
Saturday: active recovery
5km easy run
Sunday
Rest
Hyrox Training Tips
Here are some tips to maximise your training and performance on the day.
Track your progress:
Use a smart watch to monitor your times during training. This can help you to progress through your training and prevent yourself from overexerting yourself on race day.
Enjoy it:
Training can be tough. Focusing on the process and your progress can make it easier to stay motivated and enjoy.
Schedule your training:
If you struggle with committing to regular training, one way to hold yourself accountable is by putting training sessions in your calendar.
Participate/spectate:
Attending or watching a Hyrox event is one of the best ways to learn. Don’t hesitate to ask questions.
Arrive early:
On race day, aim to arrive early – this prevents you having to rush if anything goes wrong, and means you can relax on the day.
Race day nutrition:
Stick to what you’ve been eating during training. Don’t change your diet right before the event as it may upset your stomach or energy levels.
Develop and improve:
Once you've completed your first Hyrox race, aiming to increase your speed and endurance for the next one is a great way to stay motivated. Check out our guide to how to improve your Hyrox time here.
Get your training off to a strong start by joining your nearest PureGym and making the most of our wide range of high-quality equipment to support you on your Hyrox journey. You can even book into one of our Hyrox classes. Our experienced coaches and supportive community can help you achieve your fitness goals and make the most of your Hyrox experience.
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