Program · 10 weeks · Intermediate
Hyrox Plan
Hyrox - 8x1km run + 8 functional stations
A 10-week hybrid build combining running intervals, functional strength, and station-specific work, progressing from skill practice to full race simulation before a short taper.
How to use this plan
- Hyrox rewards running under fatigue - the compromised-running sessions are the point, don't shortcut them.
- Scale station loads (sled, sandbag, wall balls) to the division you're targeting.
- The simulations teach pacing and transitions - treat them like dress rehearsals.
- Balance strength and running; neglecting either shows up on race day.
Note for Ryan (delete before publishing): This is a generic template, not individualized programming. Confirm paces/loads match how you coach, and keep the medical caveat + PAR-Q link.
Base — Movement & work capacity
Build — Station circuits & intervals
Peak — Compromised running & sims
Taper — Freshen up for race day
Week 1
Base
Base & movement prep
| Mon | Strength (lower/full body): squat, deadlift, lunges, core |
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| Tue | Run intervals: 6x800m @ strong effort, 90s recovery |
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| Wed | Rest / mobility + 20 min easy bike or walk |
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| Thu | Stations skill: sled push/pull, wall balls, farmers carry - learn form, moderate load |
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| Fri | Strength (upper/pull): rows, pull-ups, presses, carries |
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| Sat | Zone 2 run 40-50 min + 3x10 wall balls after |
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| Sun | Rest or easy 30 min Zone 2 |
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Week 2
Base
Build work capacity
| Mon | Strength (lower/full body): squat, deadlift, lunges, core |
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| Tue | Run intervals: 6x800m @ strong effort, 90s recovery |
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| Wed | Rest / mobility + 20 min easy bike or walk |
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| Thu | Stations skill: sled push/pull, wall balls, farmers carry - learn form, moderate load |
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| Fri | Strength (upper/pull): rows, pull-ups, presses, carries |
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| Sat | Zone 2 run 40-50 min + 3x10 wall balls after |
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| Sun | Rest or easy 30 min Zone 2 |
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Week 3
Base
Station skill focus
| Mon | Strength (lower/full body): squat, deadlift, lunges, core |
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| Tue | Run intervals: 6x800m @ strong effort, 90s recovery |
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| Wed | Rest / mobility + 20 min easy bike or walk |
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| Thu | Stations skill: sled push/pull, wall balls, farmers carry - learn form, moderate load |
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| Fri | Strength (upper/pull): rows, pull-ups, presses, carries |
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| Sat | Zone 2 run 40-50 min + 3x10 wall balls after |
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| Sun | Rest or easy 30 min Zone 2 |
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Week 4
Build
Compromised running
| Mon | Strength (lower/full body): squat, deadlift, lunges, core |
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| Tue | Run intervals: 8x1km @ target race pace, 60-90s recovery |
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| Wed | Rest / mobility + 20 min easy bike or walk |
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| Thu | Station circuit: 3 rounds - ski erg 500m, sled push, burpee broad jumps 15m, row 500m |
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| Fri | Strength (upper/pull): rows, pull-ups, presses, carries |
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| Sat | Partial sim: 4x(1km run + 1 station) - sled, burpees, farmers carry, wall balls |
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| Sun | Rest or easy 30 min Zone 2 |
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Week 5
Build
Partial simulation
| Mon | Strength (lower/full body): squat, deadlift, lunges, core |
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| Tue | Run intervals: 8x1km @ target race pace, 60-90s recovery |
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| Wed | Rest / mobility + 20 min easy bike or walk |
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| Thu | Station circuit: 3 rounds - ski erg 500m, sled push, burpee broad jumps 15m, row 500m |
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| Fri | Strength (upper/pull): rows, pull-ups, presses, carries |
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| Sat | Partial sim: 4x(1km run + 1 station) - sled, burpees, farmers carry, wall balls |
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| Sun | Rest or easy 30 min Zone 2 |
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Week 6
Build
Peak intensity
| Mon | Strength (lower/full body): squat, deadlift, lunges, core |
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| Tue | Run intervals: 8x1km @ target race pace, 60-90s recovery |
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| Wed | Rest / mobility + 20 min easy bike or walk |
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| Thu | Station circuit: 3 rounds - ski erg 500m, sled push, burpee broad jumps 15m, row 500m |
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| Fri | Strength (upper/pull): rows, pull-ups, presses, carries |
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| Sat | Partial sim: 4x(1km run + 1 station) - sled, burpees, farmers carry, wall balls |
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| Sun | Rest or easy 30 min Zone 2 |
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Week 7
Peak
Full simulation
| Mon | Strength (lower/full body): squat, deadlift, lunges, core |
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| Tue | Run intervals: 8x1km @ target race pace, 60-90s recovery |
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| Wed | Rest / mobility + 20 min easy bike or walk |
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| Thu | Compromised running: 4x(1km run + sandbag lunges 20m + 15 wall balls) |
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| Fri | Strength (upper/pull): rows, pull-ups, presses, carries |
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| Sat | Full simulation: 8x1km run + all 8 stations, steady race effort |
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| Sun | Rest or easy 30 min Zone 2 |
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Week 8
Peak
Sharpen
| Mon | Strength (lower/full body): squat, deadlift, lunges, core |
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| Tue | Run intervals: 8x1km @ target race pace, 60-90s recovery |
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| Wed | Rest / mobility + 20 min easy bike or walk |
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| Thu | Compromised running: 4x(1km run + sandbag lunges 20m + 15 wall balls) |
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| Fri | Strength (upper/pull): rows, pull-ups, presses, carries |
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| Sat | Peak circuit: 5x(1km run + heavy station), race intensity |
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| Sun | Rest or easy 30 min Zone 2 |
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Week 9
Taper
Taper / freshen
| Mon | Strength (lower/full body): squat, deadlift, lunges, core |
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| Tue | Run intervals: 6x800m @ strong effort, 90s recovery |
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| Wed | Rest / mobility + 20 min easy bike or walk |
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| Thu | Easy circuit: 2 rounds, light load, focus on smooth transitions |
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| Fri | Strength (upper/pull): rows, pull-ups, presses, carries |
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| Sat | Short sim: 3x(1km run + 1 station), relaxed |
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| Sun | Rest or easy 30 min Zone 2 |
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Week 10
Taper
Race week
| Mon | Rest / mobility |
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| Tue | Run 20 min easy + 4x200m @ race pace |
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| Wed | Rest |
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| Thu | Light circuit: 2 rounds (500m row, 10 wall balls, 200m run) easy |
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| Fri | Rest - prep & mobility |
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| Sat | RACE - Hyrox: 8x1km run + 8 functional stations |
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| Sun | Rest / recovery walk |
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