HYROX race prep: 8 weeks
Eight weeks of three sessions a week that build from base fitness to race-specific work, with a full race simulation two weeks out and a lighter race week.
- Level
- Intermediate
- Length
- 8 weeks
- Sessions
- 3 a week
- Access
- PremiumPlan
Equipment: SkiErg, Sled, Rowing machine, Kettlebell, Sandbag, Medicine ball, Spin or exercise bike
Open with PremiumWho it’s for: Intermediate exercisers with a HYROX race eight weeks away, who can train three times a week and have a gym with HYROX equipment.
A complete eight-week build-up to a HYROX race. The first weeks lay the base: running into stations, strength for the sleds, lunges and carries, and engine work on the SkiErg and rower. The middle weeks get race-specific, with race-pace kilometres, compromised running and the final stations, and a full race simulation two weeks before the race.
Week four is lighter, so the training settles in, and the last two weeks bring the load down so you arrive at the start line fresh. Keep at least one rest day between the two hardest sessions of each week, and if life gets in the way, miss a session rather than squeezing two into one day.
What the plan involves
- Three sessions a week for eight weeks
- Run and station work, station strength, engine intervals and race-pace kilometres
- A full race simulation two weeks before your race
- A lighter week in the middle and a lighter race week at the end
What’s inside
- Weeks 1–3: base, from runs into stations, station strength and engine intervals to your first race-pace work
- Week 4: a lighter week
- Weeks 5–6: race-specific work and a full race simulation
- Weeks 7–8: an easier week, then a light race week
The full session is part of Premium.
See plansBefore you start
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Related
Build your free muscle program
Pick your level and get a full week of training, ready to log. Free, no sign-up.