Hyrox Program - How to Structure Your Training
Want to train for Hyrox? A good Hyrox program is key to completing the competition successfully and achieving a good time. In this guide, you'll gain insight into how to plan your training and how to combine strength, running, and Hyrox-specific workouts.
New to Hyrox? Start with our basic guide to Hyrox here.
The basic structure of a Hyrox program
A solid Hyrox program should consist of three main components:
- Running training: 2-3 times a week, focusing on endurance and pace.
- Strength training: 2 times a week, targeting the 8 specific Hyrox exercises.
- Simulated Hyrox workouts: once a week, combining running and stations in a single session.
Weekly training plan - just an example
Here's an example of what a week could look like for a recreational athlete training for Hyrox:
- Monday: Strength training (focus: sled push + farmers carry)
- Tuesday: Running training (interval or tempo run)
- Wednesday: Rest day or active recovery
- Thursday: Strength training (focus: wall balls + sandbag lunges)
- Friday: Running training (long, easy run)
- Saturday: Hyrox simulation (1 km run + 1 station x 8)
- Sunday: Rest
Progression in your Hyrox program
The key to improvement is gradual progression. You can achieve this by:
- Increasing running distance or pace over time
- Training with heavier weights in strength training
- Shortening rest periods in your simulation sessions
Work in 4-6 week blocks and adjust the program according to your progress and recovery.
Should I train Hyrox every day?
No. Quality is more important than quantity. 4-5 training days a week are often sufficient if you train with focus and structure. Recovery is an important part of your progression.
Tailor your program to your level
- Beginner: Focus on technique and basic fitness, e.g., 3 training days a week.
- Experienced: More volume and intensity, e.g., 5-6 training days.
- Elite: Periodization, individual coaching, and performance optimization.
Train effectively with the right equipment
Wear functional and comfortable clothing that doesn't interfere during running and workouts. See our selection of t-shirts and tank tops for the ultimate training experience.
Conclusion
A good Hyrox program is balanced, varied, and built up over time. Combine running, strength, and simulation training, and remember to listen to your body. Want to know more about what Hyrox is? Read our full guide here.
