Free plan
Hyrox training plan: a free 8-week beginner programme
Eight weeks, four sessions a week, written for first-timers by two people who train and compete in functional fitness events.
The race
What is Hyrox?
Hyrox is a fitness race. You run 1 km, do a workout station, run another 1 km, and repeat eight times. The stations are the SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. CHECK on hyrox.com
It rewards people who can run, lift and keep going when tired. That makes it a good goal for anyone who wants a reason to train.
Written by
A plan from people who race.
Vicky and her son Bailey both train and compete in functional fitness events. CONFIRM which events and years This plan is how they would bring a beginner up to a first race, in the order that makes sense.
REVIEW: Vicky and Bailey to edit the plan so it is theirs
The plan
8-week beginner Hyrox training plan
Four sessions a week: two runs, one strength session and one station session. On the other days rest, or walk. If you miss a session, move on. Don't double up.
| Weeks | Run A | Run B | Strength | Stations |
|---|---|---|---|---|
| 1 to 2 Base | 20 to 30 min easy, able to talk | 6 x (2 min brisk, 1 min walk) | Full body, 3 x 8 to 10: squat, hip hinge, press, row, plank | 3 rounds, easy: 250 m ski or row, light sled push, 10 wall balls |
| 3 to 4 Build | 30 to 35 min easy | 5 x (3 min steady, 90 sec easy) | 3 x 8: add lunges and carries | 4 rounds, steady: 500 m ski or row, sled push and pull, 15 wall balls |
| 5 to 6 Race feel | 35 to 40 min easy | 4 x (1 km run, then one station), rest 2 min between | 3 x 6 to 8, a little heavier | Practise burpee broad jumps and sandbag lunges for 3 x 5 min |
| 7 Rehearsal | 25 to 30 min easy | Half race: 4 x (1 km run, then one station) at a pace you can hold | 2 x 8, light | Included in Run B |
| 8 Taper | 20 min easy | 3 x 1 km relaxed | 1 light session early in the week | Short and easy. Rest the day before. |
How to use it
- Warm up for 5 to 10 minutes before every session. Start every station light and learn the movement first.
- Easy runs should feel easy. If you can't talk in sentences, slow down.
- Use your own weights. Start light and add small steps only when the last set felt comfortable.
- Drink water, eat enough and sleep. Hard training on too little food goes badly.
- This is general guidance, not medical advice. If you have an injury or health condition, speak to your GP before you start. Stop if something hurts in a sharp or worrying way.
Questions
Hyrox beginner questions.
What is Hyrox?
Hyrox is a fitness race made of eight 1 km runs, each followed by a workout station: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. CHECK distances on hyrox.com
How many weeks should I train for Hyrox?
Eight weeks is enough to build a base if you already run or train a few times a week. If you are starting from scratch, give yourself 12 weeks or more.
Do I need to be able to run 10k first?
No. Start by being able to jog 20 to 30 minutes without stopping. The plan builds the rest, and in the race you run in 1 km blocks with a station in between.
Can I follow this plan if I'm a beginner?
Yes, it's written for first-timers. Start light, learn the stations before adding weight, and skip a session rather than push through pain.
What is a good time for a first Hyrox?
Finishing is the goal. Your first race gives you a benchmark to beat next time.
Is this the same as the Home Grown membership?
No. This plan is free. The membership gives you pre-recorded sessions and food and meal advice. CONFIRM
Train with Vicky and Bailey.
Follow them on Instagram: @vickytamfitness and @bailey.h_sc. Or join Home Grown for pre-recorded sessions and food advice.
Join Home Grown