6-Week HYROX Training Plan: The Ultimate Beginner’s Guide!

So you’ve heard of HYROX but have no clue how to train specifically for the race?

If you turn up without getting your body, mind and outfit ready, chances are you’ll be overwhelmed and perform way under your potential.

That’s where the Beginners HYROX Training Plan steps in!

It’s tailored for beginners like you who might not be ready to bang out 100 wall ball straight away but are eager to train and dominate quickly.

Did you know that simply adding interval training to your HYROX workouts can improve running stamina by 10% in 6 weeks?!

Consider this guide your personal pep talk and starter training plan.

I’m Jimmy Richard, a certified fitness instructor and a seasoned enthusiast in all things challenging and sweaty.

With years of guiding fitness journeys, I’m here to break down your HYROX training into bite-sized pieces, making it digestible, achievable, and oddly enough, a bit fun!

By the end, you’ll not just understand HYROX; you’ll be ready to smash it out of the park, one functional workout at a time. Strap in, lace up, and let’s get moving!

If you’re looking to level up your fitness further check out the AI Fitness Apps that adapt and you progress and our free Personalised Meal Plans and Workout Generators at the click of a button.

6-Week HYROX Training Plan

Week 1

Workout Objective: Establish a baseline of fitness, focusing on endurance and basic strength.

• Warm-Up: Begin each workout with a 5-10 minute dynamic warm-up.
• Cool Down: End each session with 5-10 minutes of stretching or yoga for flexibility.
• Progress Tracking: Keep a workout journal to track your progress and how you feel.
• Hydration and Nutrition<span data-preserver-spaces=”true”>: Maintain proper hydration and a balanced diet to support your training.
• Rest and Recovery: Listen to your body and rest adequately to prevent overtraining.

Workout 1: Monday – Aerobic Endurance & Basic Strength

• Run: 2km at a comfortable pace.
• Strength Training:
  • Bodyweight Squats: 3 sets x 10 reps, 60 sec rest.
  • Push-ups: 3 sets x 8 reps, 60 sec rest.
  • Planks: 3 x 30 seconds, 60 sec rest.

Workout 2: Wednesday – Functional Training

• Functional Circuit: Repeat circuit twice, 90 sec rest between circuits.
  • Kettlebell Swings: 15 reps.
  • Lunges: 10 reps each leg.
  • Burpees: 10 reps.

Workout 3: Friday – Extended Aerobic Conditioning

• Run: 3km with intermittent jogging (1 min jog/2 min walk).
  • Purpose: Increases aerobic capacity for sustained running between stations.

Workout 4: Sunday – Full-Body Strength

• Full-Body Strength:
  • Dumbbell Squats: 3 sets x 12 reps, 60 sec rest.
  • Dumbbell Shoulder Press: 3 sets x 12 reps, 60 sec rest.
  • Bent-over Rows: 3 sets x 12 reps, 60 sec rest.

Week 2

Workout Objective: Increase workout intensity slightly, focusing on improving cardiovascular fitness and strength endurance.

• Warm-Up: Always start with a dynamic warm-up to prepare your muscles.
• Cool Down: Include a cool-down session to reduce muscle stiffness.
• Consistency: Stick to the plan but adjust intensity based on your fitness level.
• Hydration and Nutrition: Pay attention to hydration and nutrition to fuel your body.
• Rest Days: Respect rest days to allow your body to recover.

Workout 5: Monday – Increasing Endurance

• Run: 3km at a steady pace.
  • Purpose: Builds upon last week’s endurance for running.

Workout 6: Wednesday – Introducing Specificity

• Functional Training:
  • Deadlifts: 3 sets x 10 reps, 90 sec rest.
  • Box Jumps: 3 sets x 10 reps, 90 sec rest.
  • Farmer’s Walk: 2 x 100m, 90 sec rest.

Workout 7: Friday – Aerobic & Anaerobic Mix

• Run: 4km incorporating 4 x 100m sprints at intervals.
  • Purpose: Builds both aerobic endurance and anaerobic capacity.

Workout 8: Sunday – Strength and Endurance

• Circuit Training: 3 rounds, 2 min rest between rounds.
  • Wall Sits: 45 seconds.
    • Improves: Leg endurance for Sled Push and Lunges.
  • Dumbbell Thrusters: 12 reps.
  • Rowing: 500m.

Week 3

Workout Objective: Introduce HYROX-specific workouts and increase the intensity of strength and cardio sessions.

• Warm-Up and Cool-Down: Incorporate dynamic movements in your warm-up and stretch thoroughly in your cool-down.
• Progressive Overload: Slightly increase the intensity of your workouts to continuously challenge your body.
• HYROX-Specific Training: Focus on exercises that mimic the movements you’ll encounter in HYROX events.
• Rest and Recovery: Ensure you’re getting enough rest, especially as workout intensity increases.
• Nutrition: Continue focusing on a balanced diet to fuel your workouts and recovery.

Workout 9: Monday – Focused Endurance Running

• Run: 5km with varied pace (easy, moderate, hard intervals).

Workout 10: Wednesday – Strength and Power

• Strength Training:
  • Pull-Ups: 3 sets x 8 reps, 90 sec rest.
    • Improves: Upper body strength for SkiErg and Rowing.
  • Leg Press: 3 sets x 10 reps, 90 sec rest.
  • Medicine Ball Slams: 3 sets x 15 reps, 90 sec rest.

Workout 11: Friday – High-Intensity Functional Training

• HIIT Circuit: 3 rounds, 2 min rest between rounds.
  • Burpee Broad Jumps: 10 reps.
  • Kettlebell Deadlift: 15 reps.
  • High Knees: 30 seconds.

Workout 12: Sunday – Long Slow Distance (LSD) Run

• Run: 6km at a comfortable, steady pace.

Week 4

Workout Objective: This week focuses on increasing the intensity of functional training and introducing more dynamic exercises.

• Progressive Training: Continue to challenge yourself with slightly more intense workouts.
• HYROX-Specific Focus: Incorporate exercises that closely mimic the HYROX race challenges.
• Active Recovery: Engage in low-intensity activities to aid recovery and maintain flexibility.
• Mindful Nutrition: Pay attention to your diet, ensuring you get enough protein, carbohydrates, and hydration for recovery.
• Rest: Adequate rest is key, especially as the intensity of the training increases.

Workout 13: Monday – Steady State Running & Strength

• Run: 5km at a moderate pace.
• Strength Training:
  • Bench Press: 3 sets x 10 reps, 90 sec rest.

Workout 14: Wednesday – Power and Endurance

• Functional Training:
  • Sled Push: 4 x 25m, 2 min rest.
  • Sandbag Carry: 2 x 50m, 2 min rest.

Workout 15: Friday – Speed and Agility

• Speed Training:
  • Interval Running: 6 x 200m sprints with 1 min rest between.

Workout 16: Sunday – Comprehensive Circuit

• Circuit Training: Repeat circuit three times, 3 min rest between circuits.
  • Plank: 1 min.
  • Dumbbell Rows: 12 reps each side.
  • Skipping: 2 min.

Week 5

Workout Objective: This week’s focus is on refining techniques in HYROX-specific exercises, increasing endurance, and enhancing overall fitness levels to ensure your readiness for the HYROX race.

• Technique Refinement: Focus on perfecting the form and technique in all exercises.
• Varied Training: Include a variety of exercises to work on different aspects of fitness needed for HYROX.
• Active Recovery: Incorporate activities that help in recovery while still keeping the body active.
• Nutrition Focus: Continue to focus on a balanced diet, particularly on quality protein for muscle recovery and complex carbohydrates for energy.
• Adequate Rest: Ensure you are getting enough sleep and rest, as the training intensity has increased.

Workout 17: Monday – Endurance Focus

• Run: 6km with last km at race pace.

Workout 18: Wednesday – Specific Strength and Technique

• Strength Training:
  • Squats: 3 sets x 12 reps, 90 sec rest.
  • Overhead Press: 3 sets x 10 reps, 90 sec rest.

Workout 19: Friday – Intense Functional Training

• Functional Training:
  • Sled Pull: 3 x 20m, 2 min rest.
  • Wall Balls: 3 sets x 15 reps, 90 sec rest.

Workout 20: Sunday – Long Run with Functional Elements

• Run: 7km, including functional stops (e.g., every 1km do 10 burpees).
  • Purpose: Builds endurance and prepares for the stop-start nature of the race.

Week 6

Workout Objective: The final week is about tapering, focusing on maintaining fitness while ensuring you’re rested and ready for the race. The workouts are designed to keep you sharp without overexerting.

• Tapering: Reduce the intensity and volume of workouts to ensure you’re well-rested for the race.
• Stay Active: Keep moving with light exercises to maintain your fitness level.
• Mental Preparation: Spend time visualising the race and planning your strategy.
• Nutrition and Hydration: Focus on hydrating well and eating balanced meals to fuel your body for race day.
• Rest: Prioritise rest and good sleep leading up to the race.

Workout 21: Monday – Light Running & Strength Maintenance

• Run: 5km at an easy, conversational pace.
• Strength Training:
  • Bodyweight Squats: 2 sets x 10 reps, 30 sec rest.
  • Arm Circles: 2 sets x 30 seconds each direction.
  • Glute Bridges: 2 sets x 12 reps, 30 sec rest.

Workout 22: Wednesday – Active Recovery & Technique

• Functional Training:
  • Sled Push (or simulated with light resistance): 2 x 10m, walk back recovery.
  • Kettlebell Farmer’s Walk: 2 x 20m with a very light weight, 1 min rest.
  • Light Wall Balls: 2 sets x 10 reps, 1 min rest.

Workout 23: Friday – Last Intense Session

• Functional Training:
  • Burpee Broad Jumps: 2 sets x 5 reps, 2 min rest.
  • Short Interval Runs: 4 x 100m sprints, full recovery between each.
  • Sandbag Front Squats: 2 sets x 10 reps, 1 min rest.

Workout 4: Sunday – Rest and Mental Preparation

• Light Walk or Yoga: 20-30 minutes.

The Core HYROX Training Plan Components

1. Running: There’s no hiding from it, the biggest section of a HYROX is running. You can’t master this element with just long runs; interval training is a must for building race-pace stamina and improving your overall cardiovascular fitness.
2. Functional Strength: Along with running we have the functional workouts, such as the Sled Push, Sled Pull and Burpee Long Jumps. You’ll need to focus on mastering these movements, making sure you can handle the variety and intensity of each exercise​​.
3. Transitions: Mastering the transitions between running and functional exercises can save you precious time and keep your momentum during the race. Training should also focus on reducing rest times.

Your HYROX Training Focus

Endurance and Strength Balance

You have to balance your aerobic and anaerobic capacities to nail a HYROX. The constant alteration between running and functional workouts demands sustained endurance and bursts of strength, meaning you must have a rounded training approach. So cardio and strength training are key. Consider exploring the many other ways of improving your fitness.

Speed Training

HYROX is a race so speed is the key. Speed training enhances your ability to maintain a competitive pace throughout the race, especially after the physical toll of the functional exercises.

Compromised Running

If you’re new to compromised running you’re in for a treat! It’s about desperately trying to keep your running pace on legs that have been pre-exhausted by the other functional workout stations. This will test both your mental and physical stamina.

HYROX training demands dedication, versatility, and resilience, similar to the demands of CrossFit.

HYROX Training Nutrition and Recovery

Dietary Guidelines

Target a balance of 50-60% carbohydrates, 20-30% protein, and 20-30% fats in your daily intake. Carbohydrates will fuel your intense training sessions, proteins will repair and build muscle, and fats will keep your overall system in check. Remember, hydration is key, so keep your water intake high.

Recovery Tips

Embrace rest as part of your training. Aim for 7-9 hours of quality sleep, engage in active recovery methods, and use foam rolling or stretching to aid muscle recovery. Adjust your intensity and rest days to ensure you’re always training optimally without the risk of injury.

Preparing for HYROX Race Day

Final Week Preparations

In the last week, ease off the intensity of your training (tapering) to ensure your body is rested and at peak performance for race day. As HYROX record-holder Jake Dearden advises, this week should see reduced effort, focusing more on technique and transitions.

A moderate run midweek followed by rest can set you up ideally for the event. Make sure you tailor your training to your lifestyle and allow for adequate rest​​.

Race Day Tips

Begin with a dynamic warm-up to prepare your body and mind. Jake Dearden emphasises the importance of being efficient with each movement and practising until they’re second nature.

Stick to your race strategy, pacing yourself through the runs and functional stations. It’s about achieving your personal best, so stay hydrated, and focused, and keep pushing until you cross the finish line.

Once you finish, check your finish time and time taken on each station and compare to the average times to see where you can make improvements.

It’s also worth keeping one eye on the elite athlete times.

Wrapping Up

So there you have it, your 6-week training program to get you ready to smash a HYROX race.

Remember to focus on the core components of running, functional strength and transitions.

And don’t forget to enjoy the fruit of your work on race day and embrace the HYROX atmosphere and community.

Now you have your training plan in place make sure you have the right kit and trainers to give you an extra edge in the race.

If running a solo HYROX isn’t your thing consider doing it with a partner or as part of a team with HYROX Doubles and HYROX relay races.

FAQ’s

How long do you need to train for HYROX?

A typical HYROX training plan for beginners is 6-12 weeks long, potentially including an additional two-month base training phase for fundamental strength and endurance building​​.

How do you structure HYROX training?

Structure HYROX training with a mix of strength training, running, and HYROX-specific workouts, gradually increasing intensity and focusing on both endurance and strength aspects​​.

What are the 8 HYROX exercises?

The 8 HYROX exercises are: 1000m Ski Erg, 2 x 25m Sled Push,2 x 25m Sled Pull, 80m Burpee Broad Jumps, 1000m Rowing, 200m Farmers Carry, 100m Sandbag Lunges, and 75-100 Wall Balls, with 8 x 1km Runs between each station​​.

Can you do HYROX with no training?

While theoretically possible, participating in HYROX without training is not advisable due to the physical demands and skill required for each exercise and the overall endurance challenge.

How many times a week should I run for HYROX?

It’s recommended to run 3-4 times a week while training for HYROX to build the necessary endurance and simulate race conditions, including compromised running after functional stations​​.

Are there Squats in a HYROX Event?

No, squats are not a specific movement in the HYROX