A HYROX training plan takes 12 weeks and runs in four phases. Foundation (weeks 1 to 4) builds your aerobic base and station technique, Build (weeks 5 to 8) brings in race loads and compromised running, Peak (weeks 9 to 11) tests everything with a full race simulation, and Taper (week 12) gets you to the start line fresh. Each phase has one job, and that job decides every session inside it.
This guide is how to train through those 12 weeks: what each phase is for, what the running, the stations and the strength work look like inside it, how the load climbs week by week, and how to tell you are ready to move on. It is written for a first or second race in the Open division, with notes for Pro and Doubles and for blocks shorter or longer than 12 weeks.
What makes HYROX training different is the handover. The race hands you its 8km in 1km pieces with a workout station after each one, so you never start a run fresh and you never reach a station fresh. The athletes who fade at Station 5 have usually trained running on one day and stations on another, and never once gone straight from one into the other. That handover gets its own weekly session from week five, and it is the reason Build is a separate phase from Foundation.
Key Takeaways
- A 12-week HYROX training plan has four phases: Foundation (weeks 1-4), Build (weeks 5-8), Peak (weeks 9-11) and Taper (week 12).
- Foundation trains the aerobic base and the eight station movements separately, at Zone 2 and at technique loads, and combines neither.
- Compromised running, a run straight into a station with no rest, starts in week five and stays in every week until the taper.
- Station loads reach race weight by week eight, and the long Zone 2 run reaches 8 to 10km by the end of Build.
- Peak holds one full race simulation in week nine, at least three weeks before race day, on lower total volume.
- Running is a little under half of a real HYROX race, about 47% of the clock for the median Open man and 48% for the median Open woman, so it gets a protected slot in every phase.
The 12-Week HYROX Training Plan at a Glance
The four phases of a HYROX training plan are Foundation, Build, Peak and Taper, and the table below is the whole programme on one screen: the job of each phase and how running, stations and compromised running change across them. Every row gets its own section further down.
| Phase | Weeks | The job | Running | Stations | Compromised running | Sessions a week |
|---|---|---|---|---|---|---|
| Foundation | 1-4 | Aerobic base and clean movement | Zone 2 only | Technique, then 50 to 70% of race weight | None | 3 to 4 |
| Build | 5-8 | Race loads and the handover | Zone 2 long run plus race-pace intervals | 70% of race weight, climbing to full by week 8 | Weekly, 2 rounds rising to 4 | 4 |
| Peak | 9-11 | Simulate, find the weak station, sharpen | Race-pace 1km repeats, less volume | Race weight, less volume | Weekly, short and sharp | 3 to 4 |
| Taper | 12 | Arrive fresh | One easy 3 to 4km run | One light circuit | None | 2 |
Read down the compromised running column and you have the shape that matters most: nothing in Foundation, a weekly dose that grows through Build, and a short, sharp version in Peak. The number of sessions barely moves between phases, because the plan adds load through pace, weight and the handover rather than through extra training days.
The HYROX Race Format This Plan Trains For
Every HYROX race is 8 x 1km runs alternating with 8 workout stations, in one fixed order, on one continuous clock. You run 1km, complete a station, run the next 1km, and repeat until you have covered 8km of running, roughly 5 miles, and all eight stations. The order and the distances do not change by venue, country or division, so the sequence you train is the sequence you race, whether your event is in Glasgow, Dallas or Hamburg.
Here is the sequence, as HYROX publishes it , with Open division loads from the official HYROX Season 26/27 rulebook . Every sled weight is the total including the sled itself.
- SkiErg, 1,000m
- Sled Push, 50m as 4 x 12.5m. Open Men 152kg (335lb), Open Women 102kg (225lb)
- Sled Pull, 50m as 4 x 12.5m. Open Men 103kg (227lb), Open Women 78kg (172lb)
- Burpee Broad Jumps, 80m (about 87 yards)
- Rowing, 1,000m
- Farmers Carry, 200m (about 220 yards). Open Men 2 x 24kg (2 x 53lb), Open Women 2 x 16kg (2 x 35lb)
- Sandbag Lunges, 100m (about 110 yards). Open Men 20kg (44lb), Open Women 10kg (22lb)
- Wall Balls, 100 reps. Open Men 6kg (13lb) to a 3.0m target, Open Women 4kg (9lb) to a 2.7m target
Two details catch first-timers out. The race opens with a run, so Station 1 arrives with a kilometre already in your legs. And every division now does the full 100 wall balls, including Open Women, so check that number if you are working from an older plan that lists fewer.
The loads are metric everywhere. HYROX publishes every division’s weights in kilograms, and they are the same in every country. The pounds above are there so you can load a US gym’s plates and dumbbells to match, not because a separate American standard exists.
Between the stations sits the Roxzone , the transition area you pass through on the way into and out of every station. It has no timer of its own, yet recreational racers spend close to 7 minutes in it while elites get through in under 4. That is time your training can win back for free, simply by practising a jog rather than a walk between the run and the station.
The Handover Problem
Take Gemma from Leeds, who has spent six months running 5km three times a week and training legs at her gym before her first HYROX. Her aerobic fitness is decent. She has practised wall balls and the farmers carry separately, both at race weight. On the day, she finishes her sixth run feeling strong, steps up to the farmers carry handles, picks them up, and her legs buckle. She has never once lifted 16kg (35lb) handles straight after running 1km at tempo.
That is the handover problem, and it never shows up in a plan that treats running and stations as separate workouts. The fix is compromised running: a run followed immediately by a station in the same session, with no rest in between. It is simple to programme, easy to skip, and the single most race-specific session in this plan.
How Much of HYROX Is Running
Running is the largest single block of a HYROX race, a little under half the clock. In the 2025/26 results the median Open man spent 47% of his race running and the median Open woman 48%, as our breakdown of HYROX running pace by finish time sets out. A 2025 study in Frontiers in Physiology timed 11 recreational athletes through a simulated race and found 51.2 of their median 86.5 minutes was running, a bigger share because a simulation has almost no Roxzone to cross.
So in a 90-minute race, around 43 minutes is running. The stations can be learned in isolation, but the running cannot be improvised on the day, and every station is done on top of it. The 152kg (335lb) Open Men sled push arrives after only 2km, yet with your heart rate already high, and the wall balls arrive after all 8km and seven other stations. That is why the phases below build running and stations separately first, then deliberately join them.
Before Week One: Four Things to Settle
Settle four things before the first session: whether you can already run 5km, how many weeks you really have, your target race pace, and what equipment your gym has. Each one changes how you run the 12 weeks.
Can You Run 5km Without Stopping?
This plan assumes you can run 5km (about 3.1 miles) continuously before week one. It does not have to be fast and it does not have to feel good. It has to be continuous. If you cannot yet, spend four weeks building to that first, then start here.
If you can, put your current 5km or 10km time into the HYROX finish time predictor for a realistic finish time in your division. That gives you a target to train towards rather than a vague sense of “get fitter”.
How Many Weeks Do You Actually Have?
Twelve weeks is the shape of this programme, and your race date decides how many you actually get. Starting from no running habit at all, 12 weeks is tight. If you already run and lift consistently, it is generous. How long to train for HYROX counts the weeks you need from four different starting points, and the section on shorter and longer blocks below shows how the phases stretch or shrink to fit.
What Is Your Target Race Pace?
Your target 1km pace sets the intensity of every interval session from week five, so work it out now rather than in the final fortnight. Training intervals without a target is training without calibration.
As a guide from the 2025/26 results, a 1:30 finish runs at about 5:20 per kilometre (8:35 per mile) for Open Men and 5:25 per kilometre (8:43 per mile) for Open Women. A 1:15 finish runs at about 4:25 per kilometre (7:06 per mile) for men and 4:30 (7:15 per mile) for women. Those are averages across all eight runs. The HYROX pace calculator works backwards from your goal time to the split for each of the eight runs, allowing for the fatigue that builds across the race.
What Equipment Does Your Gym Have?
Most commercial gyms are not HYROX-equipped, on either side of the Atlantic. Few reliably carry a Concept2 SkiErg, a competition sled or a turf lane. CrossFit affiliates and HYROX-affiliated gyms usually do, which matters in Peak. None of it stops you training effectively now. The table below lists a substitute for each loaded station.
| Station | Official kit | Substitution in a normal gym |
|---|---|---|
| SkiErg | Concept2 SkiErg | Concept2 rowing machine for the aerobic demand; cable lat pull-down for the arm drive pattern |
| Sled Push | Competition sled, 152kg (335lb) / 102kg (225lb) | Prowler or turf sled where one exists; loaded barbell drag on turf |
| Sled Pull | Competition sled, 103kg (227lb) / 78kg (172lb) | Seated cable row with a rope; resistance band anchored and pulled hand over hand |
| Farmers Carry | HYROX handles, 2 x 24kg (53lb) / 2 x 16kg (35lb) | Dumbbells or kettlebells at matched weight; a trap bar, called a hex bar in most UK gyms, for loaded grip work |
| Sandbag Lunges | 20kg (44lb) / 10kg (22lb) bag | Dumbbell goblet lunges at matched weight |
| Wall Balls | 6kg (13lb) / 4kg (9lb) ball | Dumbbell thruster; or book one session per phase somewhere with a proper target |
The rowing machine is the weakest substitute on the list, because the arm drive pattern differs from the SkiErg, though a Concept2 machine trains the same aerobic system either way. If you can get on a SkiErg even once a fortnight, that is enough to keep the movement sharp for race day.
Phase 1: Foundation (Weeks 1-4)
Foundation is four weeks of Zone 2 running and station technique, trained on separate days and deliberately never combined. Its job is an aerobic base big enough to carry the harder phases, and movement patterns clean enough to load later. Nothing in Foundation should leave you wrecked the next day.
Running: Zone 2 only, which is easy, conversational pace at roughly 60 to 70% of max heart rate. Find your own Zone 2 ceiling with the training zone calculator before you start, because most athletes discover they have been running everything at Zone 3 or above. Two runs a week: a long run that grows from 35 to 50 minutes across the four weeks, and a shorter 30 to 35 minute run. Zone 2 feels embarrassingly slow at first. That is correct.
Stations: learn the movements before you load them. Unloaded or light in weeks 1 and 2, then 50 to 70% of race weight in weeks 3 and 4. Two to three sets of each movement, no clock: SkiErg arm drive, sled push hip position, farmers carry grip and posture, a lunge that stays upright, a wall ball that hits the target height every time.
Strength: one gym session a week built on the patterns the stations load. A squat for the wall balls and lunges, a hinge such as a deadlift or kettlebell swing for the sled pull and farmers carry, a heavy push for the sled, and rows for the pull. Moderate loads, controlled reps, and stop each set with two or three reps left in reserve.
Frequency: three to four sessions a week. Two Zone 2 runs, one strength and station session, and an optional fourth where you run and do station technique in the same visit but with full rest between them.
Move on when you can run 45 to 50 minutes without your heart rate drifting out of Zone 2, and every station movement looks the same on your last set as on your first.
Phase 2: Build (Weeks 5-8)
Build is the four weeks where the plan becomes HYROX training. Loads climb to race weight, a race-pace interval session arrives, and compromised running becomes a weekly session. It is the phase that does most of the work, and the one never to cut when time is short.
Running: one long Zone 2 run of 50 to 60 minutes, reaching 8 to 10km (5 to 6.2 miles) by week eight without meaningful fatigue. One interval session at your goal race pace: 6 x 800m (half a mile) with 90 seconds of recovery in week five, building to 8 x 800m by week seven.
Stations: about 70% of race weight in week five, rising each week to full race weight by week eight. Work up to the full 100 wall balls in a session by week seven, in sets of 25. Take the farmers carry to the full 200m, in 50m pieces at first if you need to, and the sandbag lunges to the full 100m.
Compromised running starts in week five, straight after your intervals or as its own block, and grows every week:
| Week | Compromised running block |
|---|---|
| 5 | 2 rounds: 1km at race pace, straight into 25 wall balls, then 3 minutes’ rest |
| 6 | 3 rounds: 1km at race pace into 25 wall balls or a 50m farmers carry, alternating |
| 7 | 3 rounds: 1km at race pace into a station at race weight, three different stations |
| 8 | 4 rounds: 1km at race pace into four stations in race order, 2 minutes’ rest |
The first time you do this, it will feel considerably harder than either half on its own. That is the adaptation you have been missing. Jog from the end of the run to the station rather than walking, because that short gap is your Roxzone practice.
If this is your first HYROX and Build load is new to you, start compromised running in week seven rather than week five, after two weeks for the extra weight to settle. If you have raced before, it can start in week four.
Frequency: four sessions a week. A long Zone 2 run, a race-pace interval run with the compromised block, a station strength session, and a long combined session of running and a full station circuit.
Move on when you hold race pace on every interval rep and you have done every station at race weight at least once.
Phase 3: Peak (Weeks 9-11)
Peak is three weeks of race simulation and sharpening on lower total volume. The fitness is built by now. The job is to test it under race conditions, find the station that costs you most, and fix what three weeks can fix.
- Week 9: the full simulation. All eight runs and stations at race weight, in race order, on one clock, raced. It sits in week nine because a full simulation takes most of a week to recover from, and the last one belongs at least three weeks before race day. The HYROX simulation guide has the session written out, the half and station-only versions, and how to read your splits afterwards.
- Week 10: targeted work. The simulation will name your weakest station clearly. Give it two focused sessions this week, and use a half simulation or the station-only version rather than another full one.
- Week 11: sharpen. Four to five 1km repeats at race pace with full recovery, a short compromised block of two rounds, and total volume down again.
Running: one race-pace session a week. By week nine you should hold your target 1km pace on every rep without extended recovery.
Frequency: three to four sessions, with total volume clearly lower than Build. The work is done. Sharpen it.
If your gym lacks a SkiErg or a sled, this is the phase to book a session at a HYROX-affiliated venue or a CrossFit affiliate with competition kit. One simulation on the real equipment tells you more than three on substitutes.
Phase 4: Taper (Week 12)
The taper is the final week, and its only job is to get you to the start line fresh. Cut total volume by 40 to 50% and keep two short sessions: one easy 3 to 4km Zone 2 run, and one light station circuit at reduced weight. No new exercises and no heavy loading.
Sleep, eat well and plan your race-day kit. Read the race briefing and rehearse your transitions in your head. The fitness is already there, and anything you add this week arrives too late to help while the fatigue arrives right on time. The HYROX race week guide takes the final seven days one at a time.
The 12-Week Plan, Week by Week
Week by week, the plan raises one thing at a time: the long run grows through Foundation and Build, intervals and compromised running arrive in week five, station loads reach race weight in week eight, and everything gets shorter and sharper from week nine. The table is the progression in full.
| Week | Phase | Long run (Zone 2) | Quality session | Compromised running | Station load |
|---|---|---|---|---|---|
| 1 | Foundation | 35 min | None, second run Zone 2 | None | Technique, unloaded |
| 2 | Foundation | 40 min | None, second run Zone 2 | None | Technique, light |
| 3 | Foundation | 45 min | None, second run Zone 2 | None | 50 to 60% |
| 4 | Foundation | 50 min | None, second run Zone 2 | None | 60 to 70% |
| 5 | Build | 50 min | 6 x 800m at race pace | 2 rounds | About 70% |
| 6 | Build | 55 min | 7 x 800m at race pace | 3 rounds | About 80% |
| 7 | Build | 60 min | 8 x 800m at race pace | 3 rounds | About 90%, 100 wall balls |
| 8 | Build | 60 min, 8 to 10km | 8 x 800m at race pace | 4 rounds | Race weight |
| 9 | Peak | 45 min | Full simulation | Inside the simulation | Race weight |
| 10 | Peak | 45 min | Half or station-only simulation | 2 rounds, weakest station | Race weight |
| 11 | Peak | 40 min | 4 to 5 x 1km at race pace | 2 rounds | Race weight, less volume |
| 12 | Taper | 3 to 4km easy | None | None | Light circuit |
Treat the minutes and percentages as a ceiling, not a target. If a week goes badly because of sleep, illness or work, repeat it rather than pushing on to the next row. For those same weeks written out session by session, set by set, two sample HYROX training weeks has a beginner and an intermediate week in full.
Running for HYROX: The Three Runs in the Plan
A HYROX running plan has three kinds of run: Zone 2 runs for the aerobic engine, race-pace intervals for the speed you will hold on race day, and compromised running for the handover. Each one has a different job, and a week that drops any of the three is training a different race.
Zone 2 Runs
Zone 2 is the aerobic engine, the pace you can sustain for a long time, with heart rate below roughly 75% of max. It is in all four phases, and it is the first thing to quietly disappear in a gym athlete’s block, because station work is visible and satisfying and running easy is not. The classic result is a strong athlete whose station times hold while every 1km split slows from kilometre four onwards. HYROX training zones covers what each zone is for if you want the full breakdown.
Race-Pace Intervals
From week five, one session a week is run at your goal 1km pace. The standard format is 6 to 8 x 800m at race pace with 90 seconds of recovery, moving to 1km repeats in Peak. The bar is not the first rep. It is rep six of eight, held under fatigue, and from week eight held straight off a station.
Compromised Running
Compromised running means running immediately before or after a station in the same session, with no recovery in between. Training running and stations on separate days builds both of them. What it does not build is the handover between them, and the handover is the thing HYROX puts on the clock eight times. The Build table above is the progression: two rounds in week five, four rounds in race order by week eight.
Station and Strength Work Across the Plan
Station work sits on two days a week from week one: technique loads through Foundation, race loads by the end of Build, and targeted work on your weakest station in Peak. That way the weak one surfaces in week nine rather than on the start line.
Two decisions belong to the plan rather than to any single station. Order each station session so your worst stations come first, while you can still learn something from them, because the race will hand them to you tired regardless. And treat the wall balls as a separate project: they are the last station, after 8km and seven others, and 100 reps at the end of a race is a different exercise from 100 reps fresh. Build them in sets of 25 through Foundation and Build, then take the first unbroken attempt in Peak.
What the work looks like in a gym with no sled and no SkiErg has its own page: how to train each station in an ordinary gym gives the drill, the load and the judged rep standard for all eight. For the numbers, HYROX station weights lists every load by division, and all eight stations in race order sets out the sequence with target splits.
The one-line version of each station, and where its own guide sits:
- SkiErg , 1,000m. Pace it at 80 to 85%. Burning the opening station costs you on every run that follows.
- Sled Push , 4 x 12.5m. Hips low, short choppy steps, and add 10kg (about 22lb) a session rather than starting at race weight.
- Sled Pull , 4 x 12.5m. More technical than the push. Keep the rope taut and stop leaning back.
- Burpee Broad Jumps , 80m. Deceptively cardiovascular. Hold a rhythm you can repeat.
- Rowing , 1,000m. Row at 70 to 75% effort. Whatever you spend here comes straight out of the next kilometre.
- Farmers Carry , 200m. Grip fails long before legs do. Train holds for time and heavy dead hangs.
- Sandbag Lunges , 100m. Exhale at the bottom of each rep. Athletes who hold their breath fade around 60m.
- Wall Balls , 100 reps. Aim for under 6 minutes at race weight by race week.
Fitting the Plan Into Three, Four or Five Days
The plan is written for four training days a week, three is the floor, and five only pays in Foundation and Build. This is the four-day week to aim for in Build.
| Day | Session | Duration |
|---|---|---|
| Monday | Zone 2 run plus mobility | 50 to 60 min |
| Tuesday | Station strength (all 8 stations, technique and load) | 60 min |
| Thursday | Race-pace intervals plus compromised running block | 60 min |
| Saturday | Long combined session (runs plus a full station circuit) | 75 to 90 min |
On three days, keep the race-pace and compromised session, the station strength session and the long combined session, and drop the separate Zone 2 run. That still covers every demand the race makes, but it leaves no spare aerobic volume, which is the difference between finishing and racing. On five days, add a second easy Zone 2 run of 30 to 40 minutes in Foundation and Build, and go back to four in Peak.
For the minutes behind that table, and the weekly totals at three, four and five days, how long a HYROX training session takes does the arithmetic session type by session type.
Shorter or Longer Than 12 Weeks
Twelve weeks is the standard block, but the phases stretch or shrink to fit your race date. Whatever the length, the order holds: the taper comes off the end first, Peak is never longer than four weeks, and Build is the last phase you shorten. The HYROX training plan structure tool counts the exact weeks of each phase back from your own race date.
8 or 10 Weeks
An 8-week block works if you already run and lift. Keep the taper at one week, shorten Foundation to two or three weeks, and split what is left between Build and Peak, with at least two weeks of each. A 10-week block usually lands at about three weeks each of Foundation, Build and Peak plus the taper. In both cases the aerobic base is what you lose, so set a finishing goal rather than a time goal for a first race.
16 Weeks or More
From about 14 weeks, take two weeks of taper instead of one. Peak stays at three to four weeks, because a longer Peak stops sharpening and starts piling up fatigue. The extra weeks go into Foundation and Build: a first-timer should put most of them into Foundation, and an athlete chasing a PB into Build.
Under Five Weeks
Under five weeks there is no four-phase block to build. Spend the time sharpening what you have with race-pace running and one half simulation, then taper for the final week. Adding fitness that late brings the fatigue without the adaptation.
Racing Pro or Doubles
The phases and the progression stay the same in every division, and what changes is the station loads. Pro Men push 202kg and pull 153kg, carry 2 x 32kg, lunge with 30kg and throw a 9kg wall ball, while Pro Women race the Open Men loads, so a Pro block needs more heavy strength work through Foundation and Build to reach race weight by week eight. HYROX Pro vs Open helps you decide which one to enter. In Doubles both partners run every kilometre together and share the station work, so train the running exactly as written, and practise your station splits and handovers together in the Build combined session.
How to Tell the Plan Is Working
Track three things weekly. Your Zone 2 pace at the same heart rate, which should improve gradually across the 12 weeks. Your interval time at goal race pace, which should feel more manageable each week rather than harder. And your station loads, which should reach race weight by week eight.
If all three trend the right way, the plan is doing its job, and a single bad session is not a reason to change it. If one of them stalls for two weeks running, when to adjust your HYROX training sets out which signals mean change something now and what to cut first.
Common HYROX Training Plan Mistakes to Avoid
Training every run at high intensity: Zone 3 and Zone 4 every session builds fitness quickly and fatigue faster. Athletes who keep regular Zone 2 running across the 12 weeks typically arrive at Peak fresher than those who train hard every session.
Skipping the SkiErg because you cannot access one: it is the easiest station to deprioritise and the first station in every race. A poor SkiErg burns aerobic capacity and arms before the running has properly started. Get on one at least once per phase.
Only training stations when fresh: if you practise each station with full recovery every time, you have trained a different movement from the one HYROX demands. At minimum, one session a week from week five should join running and a station with no rest.
Ignoring grip strength: the farmers carry, sled pull and rowing all depend on grip endurance, and most athletes do not train it until their hands give out at Station 6. Dead hangs, farmers carry holds and rope pull-downs address it directly.
Going out too hard on the sled push: athletes who sprint the first 5m usually pay for it on the return. Start at 70% effort and build to 85% on the second 25m. Smooth and controlled beats frantic every time.
Training in the wrong units: if your gym is imperial and the race is metric, do the conversion once and write it on your plan. Loading 50lb dumbbells for a farmers carry when the race hands you 24kg handles leaves you almost 3lb light in each hand, close to 6lb across the pair, and you will feel it at 150m.
FAQ
Work through four phases across 12 weeks. Foundation builds an aerobic base and station technique separately. Build introduces compromised running in week five and takes the stations to race weight by week eight. Peak swaps volume for a full race simulation in week nine and targeted work on whatever that simulation exposed. Taper cuts volume by 40 to 50% in the final week and adds nothing new.
Foundation, Build, Peak and Taper. In a 12-week plan Foundation is weeks 1 to 4, Build weeks 5 to 8, Peak weeks 9 to 11 and Taper week 12. Foundation trains running and stations separately, Build joins them with compromised running and race loads, Peak tests them with a full simulation, and Taper gets you to the start line fresh.
Every HYROX race is 8 x 1km runs alternating with 8 workout stations, in the same fixed order worldwide: SkiErg 1,000m, sled push 50m, sled pull 50m, burpee broad jumps 80m, rowing 1,000m, farmers carry 200m, sandbag lunges 100m, and 100 wall balls. You run first and reach Station 1 with a kilometre already in your legs, and the clock runs continuously from the start line to the last wall ball.
Yes, if you already run and lift. Keep the taper at one week, cut Foundation to two or three weeks, and split what is left between Build and Peak with at least two weeks of each, because Build is where compromised running lives. What you lose is aerobic base, so set a finishing goal rather than a time goal for a first race.
Four days is what the phases are written for, and three is the floor. On three days, keep the race-pace and compromised running session, the station strength session and the long combined session, and accept that you are carrying no spare aerobic volume. Five days is only worth it in Foundation and Build, never in Peak.
Not here, and a fixed PDF is the weakest form a plan can take, because it cannot move when a week goes badly. Everything a printable plan would hold is on this page: the four phases, the week-by-week table and the weekly schedule. Write the week-by-week table into your own calendar, then repeat a week rather than skip ahead whenever life gets in the way.
It depends on your goal finish time. In the 2025/26 results a 1:30 finish runs at about 5:20 per kilometre for Open Men and 5:25 for Open Women, and a 1:15 finish at about 4:25 and 4:30. Those are averages across all eight runs, so use the Kracey HYROX pace calculator for splits that allow for the fatigue that builds across the race.
Yes. Use a Concept2 rowing machine for the aerobic conditioning and cable lat pull-downs for the arm drive pattern. The movement is not the same, so get on an actual SkiErg once per phase if you can, which most CrossFit affiliates and HYROX-affiliated gyms will let you do.
Where a Written Plan Runs Out
The 12 weeks above are the frame, and the frame is the easy half of a HYROX training plan. The hard half is what happens inside it: the Thursday intervals you missed because of a late meeting, the week away for work in Build, the morning your legs tell you last night’s sleep was broken before your watch does.
A plan on paper cannot see any of that, so it carries on as though week six went exactly as written. Your Kracey coach can. Your coach lives in Telegram and reads your training through intervals.icu, which syncs from Garmin, COROS, Polar, Suunto, Wahoo, WHOOP, Oura and Strava. That means each session’s lap splits, your time in each heart rate zone, your HRV and your sleep, and your coach messages you first: a read on your morning when your sleep syncs, and an analysis of the session minutes after you finish it.
Your coach plans the way this guide does. The season and its phases are set against your race date, and the sessions themselves are written a week or two ahead, so each one already knows how last week went. When it gives you target splits for race day, your eight runs, eight stations and Roxzone time are added up in code and checked against the finish time it named, so the splits and the target always agree.
Get coached in Telegram . Fourteen days free, and the clock starts when your coach can see your training, not the moment you sign up.