Train Like a HYROX Pro: Jake Dearden's Winning Plan
Discover the secrets behind Jake Dearden's HYROX World Championship success. This plan combines endurance, strength, and functional fitness to help you dominate your next race.
HYROX is a global fitness race combining eight 1-kilometre runs with functional workout stations. It tests strength, endurance, and determination. The workouts include SkiErg, sled pushes and pulls, burpee broad jumps, rowing, farmers carries, sandbag lunges, and wall balls.
Jake Dearden, a HYROX pro and coach, emphasizes that the competition is accessible to all fitness levels. Whether you're a beginner or an elite athlete, HYROX offers divisions tailored to your abilities.
Establish foundational endurance with running intervals and introduce HYROX-specific strength work.
Monday: HYROX-Specific Workout
12 x 250m Ski Erg intervals with 45 seconds rest between each. Aim for consistent pacing across all intervals.
3 x 10 bench press @ 70%, 3 x 12 incline dumbbell press, 3 x 15 push-ups, finish with 3 x 12 overhead tricep extensions.
Tuesday: Speed Work Run
6 x 1km runs at target HYROX race pace with 4 minutes rest between each.
Wednesday: Strength Day
4 x 10 reps back squats @ 60%, 3 x 12 Bulgarian split squats, 3 x 10 side lunges per leg, finish with 4 x 20m heavy sled push and 4 x 20m sled pull.
Thursday: Steady State Run
10km continuous run at moderate effort.
4 x 8 pull-ups, 3 x 10 barbell rows @ 65%, 3 x 12 dumbbell bicep curls, 3 x 15 face pulls.
Friday: HYROX Doubles Simulation
3000m SkiErg, 150m sled push, 150m sled pull, 240m burpee broad jumps, 3000m row, 800m farmers carry, 300m walking lunges, 300 wall balls. Finish with 4 rounds of 10 pull-ups, 25 push-ups, 15 GHD sit-ups. Alternate with partner.
3 rounds: 20 hanging leg raises, 30 Russian twists, 1-minute plank hold.
Saturday: Long Run
90-minute continuous aerobic run, focus on maintaining zone 2 heart rate.
Sunday: Active Recovery
Foam rolling, stretching, and 3 rounds: 20 leg raises, 20 Russian twists, 30s plank hold.
Increase volume slightly, mix in functional volume with HYROX conditioning and increase sled intensity.
Monday: Rest
Tuesday: Track Intervals
400m, 800m, 1200m, 800m, 400m with equal rest. Increase pace on the way down.
4 x 8 incline bench press @ 70%, 3 x 10 dumbbell shoulder press, 3 x 12 dips, 3 x 15 tricep pushdowns.
Wednesday: Strength + Core
4 x 10 lat pulldowns, 3 x 12 seated cable rows, 3 x 15 dumbbell shrugs, 3 x 12 hammer curls.
Thursday: HYROX Conditioning
10 rounds for time: 10 wall balls, 10 burpee broad jumps, 10 DB snatches (5 per arm), 100m run.
Friday: Tempo Run
12km run: every 3km increase pace slightly, finish strong.
4 x 12 reps front squats @ 65%, 3 x 10 step-ups per leg holding DBs, 3 x 15 side lunges, 3 rounds: 15 V-ups, 20 toe-touches, 30s side plank/side.
Saturday: HYROX Doubles Partner
With partner alternate: 3000m SkiErg, 200m sled push, 200m sled pull, 3000m row, 800m farmers carry, 240m burpee broad jumps, 300 wall balls.
Sunday: Long Zone 2 Run
90 min easy aerobic run, flat terrain.
Replicate HYROX-style race intensity with run-station transitions and volume progression.
Monday: Active Recovery
Foam rolling, mobility flows, 3 rounds: 15 GHD sit-ups, 30 bicycle crunches, 30s plank hold.
4 x 8 flat bench press @ 75%, 3 x 10 Arnold press, 3 x 12 lateral raises, 3 x 15 tricep dips.
Tuesday: Speed Intervals
8 x 1km fast with 2.5 min rest. Aim for consistent splits at race pace.
Wednesday: Strength & Sled
4 x 10 bent-over rows @ 70%, 3 x 12 pull-ups, 3 x 15 rear delt flys, 3 x 12 barbell curls.
Thursday: Race Simulation
1000m run + 50 wall balls + 100m sled push + 50m sled pull + 1000m row + 100m burpee broad jumps.
Friday: Steady Run
Easy 10km in aerobic HR zone.
4 x 8 front squats @ 70%, 3 x 12 Bulgarian split squats, 3 x 15 calf raises, 3 rounds: 20 toe-touches, 1-minute plank hold.
Saturday: Partner WOD
3000m row, 150m sled push, 150m sled pull, 300m walking lunges, 800m farmers carry, 300 wall balls, alternate each movement with partner.
Sunday: Long Run
90-minute continuous run. Flat to moderate terrain.
- Incorporate one lower body strength session weekly, focusing on squats, unilateral work, and sled pushes.
- Perform two HYROX conditioning sessions to simulate race intensity and transitions.
- Include two to three runs weekly: a long run, a speed session, and a run under fatigue.
- Practice the full HYROX course every two to three weeks to build familiarity and efficiency.