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HYROX foundations: 4 weeks

Three sessions a week for four weeks: race-style runs into stations, a station EMOM and a low-impact spin class, to build the base for your first HYROX.

Level
Intermediate
Length
4 weeks
Sessions
3 a week
Access
FreePlan

Equipment: Rowing machine, Medicine ball, Dumbbells, Kettlebell, Spin or exercise bike

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Who it’s for: Intermediate exercisers working towards their first HYROX race, with around three hours a week to train.

This four-week block puts the free HYROX sessions into a simple weekly routine: one session of 1 km runs straight into stations, one station EMOM, and one interval spin class. Between them they train what a race asks for — running on tired legs, strength-endurance on the stations, and an aerobic engine — without piling on running volume.

The same three sessions repeat every week. That is deliberate: repeating them lets you see progress in your own numbers. Each week, aim to arrive at the stations a little more in control, keep more of the EMOM minutes unbroken, or ride the spin efforts at the same effort with more resistance. Leave at least one rest day between the run session and the EMOM.

If a week feels like too much, drop the spin session rather than the other two. If it feels easy, choose heavier loads on the stations rather than adding more running.

What the plan involves

  • Three sessions a week for four weeks
  • Run and station intervals: four 1 km runs, each straight into a station
  • A 24-minute station EMOM, with no sled needed
  • 25-minute spin intervals for low-impact cardio

Week by week

  1. Week 1

    1. HYROX run and station intervals60 min
    2. HYROX station EMOM (no sled needed)40 min
    3. 25-minute spin intervals25 min

  2. Week 2

    1. HYROX run and station intervals60 min
    2. HYROX station EMOM (no sled needed)40 min
    3. 25-minute spin intervals25 min

  3. Week 3

    1. HYROX run and station intervals60 min
    2. HYROX station EMOM (no sled needed)40 min
    3. 25-minute spin intervals25 min

  4. Week 4

    1. HYROX run and station intervals60 min
    2. HYROX station EMOM (no sled needed)40 min
    3. 25-minute spin intervals25 min

Before you start

This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.

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