How to Train for Your First HYROX: Simple 8-Week Plan

You've signed up for your first HYROX. Now what?

This 8-week training plan is designed specifically for beginners — people who can run a few kilometers but have never done a HYROX before. No fancy equipment needed. No complicated periodization. Just straightforward, effective training.

Before You Start

What You'll Need

Minimal equipment:

• Running shoes
• Access to a gym (for cardio machines and weights)
• Water bottle
• Optional: Resistance bands, kettlebell for home training

Time commitment:

• 4-5 workouts per week
• 30-60 minutes per session
• 1 rest day every 2-3 days

Current fitness baseline:

• Able to run/jog 5km (even slowly, even with walk breaks)
• No major injuries or health limitations
• Basic familiarity with squats, lunges, and pushups

If you're starting from zero fitness, consider doing a "Couch to 5K" program first, then return to this plan.

The Training Philosophy

HYROX is 60% running, 40% stations. Your training should reflect this.

Priorities:

1. Build aerobic base — Running endurance is the foundation
2. Learn the stations — Practice proper form and pacing
3. Train under fatigue — Practice transitions and back-to-back efforts
4. Stay healthy — Avoid overtraining and injury

Not priorities:

• Maxing out your sled push
• Running personal bests
• Training 7 days a week

The 8-Week Plan Overview

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Week 1-2: Base Building

Goal: Build running volume and learn station movements with perfect form.

Week 1 Example Schedule

Monday: Easy Run

• 30 minutes easy pace (you should be able to hold a conversation)
• Walk breaks are fine

Tuesday: Station Practice

• SkiErg: 3 × 500m (rest 2 min between sets)
• Sled Push: 3 × 25m (light weight, focus on form)
• Row: 3 × 500m (rest 2 min)
• Focus: Learn proper technique, not speed

Wednesday: Rest or Active Recovery

• Walk, yoga, or light stretching

Thursday: Run + Strength

• 20 min easy run
• Then: 3 rounds:
  • 10 burpees
  • 20 walking lunges
  • 15 wall balls (light ball)

Friday: Rest

Saturday: Long Run

• 40 minutes at conversational pace
• Can include 1-2 walk breaks

Sunday: Station Practice

• Farmers carry: 3 × 100m (moderate weight)
• Sandbag lunges: 3 × 20m (light sandbag)
• Practice transitions between exercises

Week 2 Progression

Same structure, but:

• Add 5 minutes to your long run (45 min)
• Increase station distances slightly (e.g., 3 × 600m row)
• Practice 2-station combos: Run 400m → Row 500m → Run 400m

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Week 3-4: Building Volume

Goal: Increase running distance and practice longer station efforts.

Week 3 Example Schedule

Monday: Easy Run

• 35 minutes easy

Tuesday: Station Endurance

• SkiErg: 2 × 750m
• Sled Push: 4 × 30m
• Row: 2 × 750m
• Sled Pull: 4 × 30m (practice pulling technique)

Wednesday: Rest

Thursday: Run + Stations (Simulation)

• Run 1km easy
• SkiErg 500m
• Run 1km easy
• Sled Push 50m
• Walk/rest 5 min
• Focus: Practice transitions, maintaining pace

Friday: Rest

Saturday: Long Run

• 50 minutes at conversational pace

Sunday: Full Station Practice

• Go through all 8 stations at 50% effort
• Focus on form and pacing
• Note which stations feel hardest (those need extra work)

Week 4 Progression

• Long run: 55-60 minutes
• Add more race simulation workouts
• Practice running immediately after hard stations

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Week 5-6: Building Intensity

Goal: Simulate race conditions and build mental toughness.

Week 5 Example Schedule

Monday: Tempo Run

• 10 min warm-up (easy)
• 15 min at "comfortably hard" pace (can speak in short sentences)
• 5 min cool-down

Tuesday: Heavy Station Day

• Sled Push: 5 × 50m (race weight)
• Sled Pull: 5 × 50m (race weight)
• Farmers Carry: 3 × 200m (race weight)
• Rest 3-4 min between sets

Wednesday: Rest

Thursday: Race Simulation

• Run 1km → SkiErg 1000m
• Run 1km → Sled Push 50m
• Run 1km → Sled Pull 50m
• Run 1km
• This is HARD. Practice pacing yourself.

Friday: Rest

Saturday: Long Run

• 60 minutes at conversational pace
• Include 3 × 3 min at tempo pace (with 3 min easy between)

Sunday: Active Recovery + Mobility

Week 6 Peak Week

• Longest run: 70 minutes (your peak volume)
• Full race simulation: All 8 runs + all 8 stations at 70-80% effort
• Note your splits — this predicts your race time

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Week 7: Taper

Goal: Reduce volume, maintain sharpness, recover for race week.

Week 7 Schedule

Monday: Easy Run

• 30 minutes easy

Tuesday: Station Sharpness

• 2 × 500m row (fast)
• 2 × 25m sled push (race weight, fast)
• 2 × 50m farmers carry (race weight)
• Quality over quantity

Wednesday: Rest

Thursday: Short Race Simulation

• Run 800m → SkiErg 500m
• Run 800m → Sled Push 50m
• Run 800m
• Practice race pace, build confidence

Friday: Rest

Saturday: Easy 40-minute Run

Sunday: Rest + Mobility

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Week 8: Race Week

Goal: Stay fresh, stay confident, execute the race.

Monday-Wednesday

• Monday: 20 min easy run + light station practice
• Tuesday: 15 min easy run + mobility
• Wednesday: Complete rest (no running, no stations)

Thursday-Friday (2-3 Days Before Race)

• Thursday: 15 min easy run + 3 × 100m strides (fast but controlled)
• Friday: Complete rest OR 10 min very easy jog

Saturday: Race Day (if race is Sunday)

• Walk 10-15 minutes
• Eat your usual pre-workout meal
• Hydrate well
• Get 8+ hours sleep

Sunday: RACE DAY

• Arrive early (90 min before start)
• Warm up properly (see our warm-up guide)
• Trust your training
• Execute your plan
• FINISH STRONG

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Key Training Principles

1. The 80/20 Rule

80% of your running should be at "easy conversational pace." Only 20% should be hard. Most beginners go too hard on easy days and wonder why they're exhausted.

2. Practice Transitions

HYROX is all about run → station → run. Practice moving quickly from running to stations. Your heart rate is high, your legs are tired — get used to it.

3. Master the Stations

Pick your 2-3 weakest stations and practice them twice per week. Can't row well? Add 10 minutes of rowing drills after every run.

4. Respect Recovery

Rest days are when you get stronger. Don't skip them. If you're feeling run down, take an extra rest day.

5. Fuel and Hydrate

• Eat enough carbs (this is endurance training, not a diet plan)
• Hydrate consistently (not just during workouts)
• Practice your race-day nutrition during long sessions

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Common Training Mistakes

1. Running too fast on easy days → Your easy runs should feel too easy. That's the point.

2. Skipping station practice → Running fitness alone won't save you if you can't push a sled.

3. Doing too much, too soon → Increase weekly volume by 10% max. Injuries derail progress.

4. Not practicing race pace → Do at least 2-3 full or partial race simulations before race day.

5. Comparing yourself to others → Your pace is your pace. Focus on consistent improvement.

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Race Week Tips

What to Do:

• Sleep 8+ hours every night
• Stay hydrated
• Eat familiar foods (no experiments)
• Visualize your race (mental rehearsal works)
• Pack your gear the night before

What NOT to Do:

• Cram extra workouts ("I'm not ready!")
• Try new foods/supplements
• Stay up late
• Stress about your time
• Doubt your training

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After Your First HYROX

Celebrate! You just finished a grueling fitness race. Take a week off or do very light activity, then decide:

• Run it back? Sign up for another race and improve your time
• Level up? Try HYROX Pro (heavier weights)
• Go deeper? Read our advanced data analysis

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Key Takeaways

• 8 weeks is enough for a beginner with basic fitness
• Focus 60% on running, 40% on stations
• Practice transitions and race simulations
• Respect rest and recovery
• Show up on race day confident and prepared

Need more guidance? Check out:

• What is a Good HYROX Time? — Set realistic goals
• Common Beginner Mistakes — Avoid pitfalls
• Perfect HYROX Warm-Up — Race day prep
• First HYROX Race Guide — Everything else you need

You've got this. Trust the process, stay consistent, and enjoy the journey. See you at the finish line! 🏁

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Training plan based on analysis of beginner performance data from 200,000+ HYROX finishers. Consult a coach or trainer for personalized programming.