16-Week HYROX Training Plan for Beginners

Sledpush Editorial Team · Updated October 17, 2026 · 2 min read

General information, not medical advice. Check with a doctor before starting a new plan, and train at your own risk. Read more.

The short answer

A first HYROX plan needs 12 to 16 weeks and 3 to 4 sessions a week: one run session, one strength session, one station session and, later, one race-simulation session. Build in phases: base, strength, race-specific, then a one-week taper.

Before you start

You should be able to run 5 km without stopping, even slowly. If you can’t yet, spend 4 weeks building up to it first.

The 4 phases

Weeks	Phase	Focus
1 to 4	Base	Easy running, learn the 8 stations
5 to 10	Build	Strength, longer runs, station work
11 to 15	Race-specific	Run plus station combos, race pace
16	Taper	Less volume, stay sharp, rest

A typical week (3 sessions)

Run: easy 30 to 45 minutes. From week 5, add intervals like 6 x 1 km at target race pace.
Strength: squats, deadlifts, lunges, rows and carries. 3 to 4 sets of each.
Stations: practise 3 or 4 stations, alternating with 500 m to 1 km runs.

Add a 4th session from week 11: a race simulation, like half the race at race pace.

Sample session, week 8

Run 1 km
500 m SkiErg
Run 1 km
30 wall balls
Run 1 km
50 m walking lunges

Repeat 2 rounds if you feel good.

Race week

Cut your training by about half. Two short sessions with a few race-pace efforts, then rest for the last 2 days. Read race-day nutrition and set your splits with the pace calculator.

The full 16-week plan with every session is free when you join the newsletter below.

Quick answers

How many days a week should I train for HYROX?

3 days is enough to finish your first race. 4 days helps if you want a faster time.

Can I train for HYROX in 8 weeks?

If you already run and lift regularly, yes. If you're new to both, give yourself 12 to 16 weeks.

Do I need a gym with a sled?

No. You can train every station with normal gym equipment.

Each guide is drafted with AI assistance, fact-checked against the current HYROX rulebook and reviewed by a human editor before publishing. This guide is general information for healthy adults, not medical, nutrition or coaching advice, and it isn't tailored to you. Talk to a doctor before starting a new training plan, diet or supplement, and stop if you feel pain or unwell. Rules and weights can change, so check the official rulebook before you race. See our Terms and Disclaimer.