HYROX Training Plan Structure, Built Around Your Race Date
Give it your race date, the days you can train and where you are starting from. It gives you the shape of the block: how many weeks in each phase, what a week in that phase holds, and the day your taper starts.
Three days a week is the floor, four is the recommendation, and five is as far as this structure plans. Nothing is stored and nothing is sent anywhere.
The Structure Is Free. The Hard Part Is Week Three.
Every plan survives week one. Then a session moves, a week goes badly, and the plan is still written for the athlete you were when you printed it. Kracey is a HYROX coach in Telegram that reads the session you actually did, from your own watch data, and rewrites the week around it. There is nothing to install and nothing to remember to open.
Meet your coach14 free days, no card. They start when your coach can see your training, not the day you sign up. What it costs after that is on the pricing page.
What This Tool Gives You, and What It Deliberately Does Not
Almost every HYROX training plan you can find hands you a grid of sessions. This one hands you the frame that grid is supposed to sit inside, which is the part most athletes get wrong before a single session is written. A block is not twelve weeks of training. It is four phases with different jobs, arranged so that the hardest work lands far enough from race day to be absorbed, and so that the taper starts on a date rather than when you happen to feel tired.
What it does not do is prescribe your sessions. There are no distances here, no loads, no rep counts and no session lengths, because those depend on how last week actually went and this page has never met you. For the written detail of what goes inside each phase, read the complete HYROX training plan guide, which covers the four phases, the eight stations and the substitutions for a gym with no sled and no SkiErg.
HYROX Cologne 2025
The Four Phases, and What Each One Is For
- Foundation. The aerobic base, and learning the station movements before you load them. No compromised running yet: build the parts before you join them.
- Build. Load goes up towards race weight and the transitions arrive. This is the phase that does most of the work, and it is the longest one for an athlete who already has a base.
- Peak. Race pace, one full simulation, and less total volume than Build. The training is done by now, so the job is sharpening it rather than adding to it.
- Taper. Two short sessions a week and nothing new. Fitness added here arrives too late to help, while the fatigue arrives exactly on time.
Why the Shape Changes With Your Race Date
The phases are worked backwards from race day, never forwards from today, because race day is the only fixed point in the block. The taper is taken off first, one week for a block of thirteen weeks or shorter and two for anything longer. Peak takes its share next and is capped at four weeks, since a longer peak stops sharpening and starts accumulating fatigue. Foundation then takes its share, and Build gets everything left over.
Where you are starting from moves those shares. A first-timer needs more of the block in Foundation and less in Peak, because the aerobic base is the thing that is missing. An athlete chasing a personal best already has that base, so the block tilts towards Build and Peak instead. And if the race is closer than the honest minimum for your level, the tool says so rather than quietly compressing four phases into five weeks and calling it a plan.
The Session Most Plans Never Schedule
A HYROX race is eight 1km runs alternating with eight stations, in the same fixed order at every race in the world, with the roxzone in between each one. You are never fresh when you reach a station and you are never fresh when you start a run. That is the whole demand, and it is the one thing a plan of separate running days and separate gym days does not train.
Compromised running is the fix: a run straight into a station, no recovery between them, inside the same session. The structure above puts it into every week from the point your level can carry it, and holds it there until the taper. It is the difference between an athlete who trained the parts and an athlete who trained the joins.
Two things worth settling before week one, because they calibrate everything else. The HYROX time predictor turns your current running fitness into a realistic finish time, and the HYROX pace calculator turns that finish time into the 1km split you have to hold. Training intervals without a target pace is training blind.
A Structure Is Not a Plan
This is the honest limit of the page, and it is worth saying plainly rather than hiding at the bottom. Every static plan is written once, for the athlete you were on the day you started it. It does not know that you slept five hours, that the last two intervals fell apart, or that you are away for work in week seven. By week three most athletes are already off it, and the plan carries on as though nothing happened.
Kracey is what rewrites it. Your coach lives in Telegram and reads your real training through intervals.icu, which syncs from Garmin, COROS, Polar, Suunto, Whoop and Oura. It judges a session from your lap splits rather than the whole-activity average, it messages you first rather than waiting to be opened, and when it names your target splits, the eight runs plus the eight stations plus the roxzone have to add up to the finish time it just promised you. That check runs in code, because a confident sounding target whose splits do not reconcile is worse than no target at all.
Train Better & Race Faster with All Our Tools
HYROX Pace Calculator
Calculate your ideal pace for HYROX events and optimize your performance.
HYROX Time Predictor
Predict your HYROX finish time based on your running and workout performance.
Heart Rate Zone Calculator
Get your five heart rate zones three ways, from your max, your reserve or your threshold.
Running Pace Chart
Convert speed to pace and finish times in km or miles, and work back from a marathon or half marathon goal time.
Race Time Predictor
Turn one recent race result into your predicted 5K, 10K, half marathon and marathon times.
Frequently Asked Questions
Twelve weeks is the usual answer for a first race, starting from a base of running 5km continuously. If you already run regularly and train in the gym, eight weeks is enough to arrive prepared for a conservative first finish. Below five weeks there is no block to build: what is left is sharpening and a taper, and adding fitness that late brings the fatigue without the adaptation.
One week for a block of thirteen weeks or shorter, and two weeks for anything longer. The taper is not a rest week with the training removed, it is two short sessions that keep you sharp while total volume drops by roughly half. The fitness is already in you by then, and the only thing left to gain is freshness.
Four is the recommendation and three is the floor. Below three days the aerobic and strength adaptations the race asks for do not accumulate fast enough, and above five you tend to arrive at your peak phase carrying fatigue rather than form. This planner therefore structures three, four and five day weeks and nothing beyond that.
At the start of your build phase for most athletes, a week earlier if you have raced HYROX before, and two weeks later if this is your first race and you need the load to settle first. Compromised running means going straight from a run into a station with no recovery, which is the demand the race puts on you sixteen times and the one that separates HYROX from any other race on the calendar.
No. There is nothing to download here, nothing to sign up for and no email to hand over. What this page gives you is the structure: how many weeks belong in each phase, what the mix of a week looks like inside that phase, and the date your taper starts. The individual sessions are the part a static file cannot get right, because they depend on how last week actually went.