6-Week HYROX Training Plan: Triumph with This Ultimate Beginner’s Guide!

People training on a rowing machine with the words HYROX Training Plan written on top

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 and mind 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.

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 try JJR’s free Personalised Meal Plans and Workout Generators at the click of a button through the power of ChatGPT.

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: 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

Workout 2: Wednesday – Functional Training

Workout 3: Friday – Extended Aerobic Conditioning

Workout 4: Sunday – Full-Body Strength

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

Workout 6: Wednesday – Introducing Specificity

Workout 7: Friday – Aerobic & Anaerobic Mix

Workout 8: Sunday – Strength and Endurance

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

Workout 10: Wednesday – Strength and Power

Workout 11: Friday – High-Intensity Functional Training

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

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

Workout 14: Wednesday – Power and Endurance

Workout 15: Friday – Speed and Agility

Workout 16: Sunday – Comprehensive Circuit

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

Workout 18: Wednesday – Specific Strength and Technique

Workout 19: Friday – Intense Functional Training

Workout 20: Sunday – Long Run with Functional Elements

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

Workout 22: Wednesday – Active Recovery & Technique

Workout 23: Friday – Last Intense Session

Workout 4: Sunday – Rest and Mental Preparation

Understanding HYROX

Image of athletes performing various Hyrox exercises

HYROX is a global fitness race open to everyone, where each event consists of 8 rounds alternating between a 1km run and a functional workout.

The format is always the same and is run in this order;

1km Run,

1000m SkiErg,

1km Run,

4 x 12.5m Sled Push,

1km Run,

4 x 12.5m Sled Pull,

1km Run,

80m Burpee Broad Jump,

1km Run,

1000m Row

1km Run,

200m Kettlebells Farmers Carry,

1km Run,

100m Sandbag Lunges,

1km Run,

75-100 Wall Balls

The training plan below will develop your body and mind so you can maintain the cardiovascular strain with enough strength for the varied functional exercises. 

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

Image of heathy foods to signify HYROX 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

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