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8 Week Hyrox Training Plan: Our Functional Fitness Race Prep Program

Unlock your best performance yet with this structured and proven 8 week Hyrox training program, built to help you run faster, push harder, and dominate every station.


Hyrox is one of the most demanding hybrid competitions in the fitness world. Unlike standard endurance events or strength challenges, it blends both into one relentless race format. You’ll face 8 one-kilometre runs, each interrupted by a station demanding strength, stamina, and strategy. Without the right preparation, it’s easy to hit a wall. That’s exactly why this 8 week Hyrox training program exists.


It gives athletes a smarter way to train. Whether you're aiming to finish your first race or take serious time off your personal best, this plan is structured to help you succeed. With five purpose-built sessions per week, this program targets the physical and mental demands of race day while making training practical, sustainable, and effective. You won't just train hard, you'll train smart.



Why This Hyrox Program Works

Hyrox is a hybrid event that demands both aerobic endurance and explosive strength. The race is unique in its ability to expose weaknesses quickly, be it pacing, muscular fatigue, poor transitions, or inefficient movement. That’s why this program doesn’t just throw workouts at you and hope for the best. Instead, it's been built from the ground up using periodised training methods to develop the specific skills, strength, and stamina needed for Hyrox success.


You'll work through carefully balanced training sessions that progressively increase intensity and complexity. Each week builds upon the last, targeting your cardiovascular base, building muscular endurance for stations like sled pushes and wall balls, and fine-tuning your ability to stay composed when things get tough. It's not just about completing each station, it's about doing so efficiently and recovering quickly to keep your pace high.


This isn’t a one-size-fits-all workout dump. It's a cohesive plan designed to complement your current level, with progression and intent behind every Hyrox workout. You’ll develop proper pacing for runs, get stronger under load, and improve your ability to maintain technique under fatigue. Every session has a role in getting you closer to your best Hyrox result.


8 week Hyrox Training Plan

The 8-Week Hyrox Training Plan Structure

This Hyrox program is divided into three main training blocks, each with a defined purpose to ensure you progress without burning out. The 8 week timeline is long enough to make meaningful change, but short enough to keep you focused, consistent, and motivated.


Weeks 1–2: Foundation & Familiarisation

The opening fortnight is all about building your engine, developing strength for Hyrox stations, and laying down the volume you'll need later. You'll begin to introduce running intervals, work above race weight on sleds and lifts, and establish movement standards across every race station. Expect a mix of skill exposure and baseline strength building.


Weeks 3–4: Strength Under Fatigue

These weeks increase the weight and volume. Strength sessions push beyond previous loads while your conditioning becomes more race-specific. You’ll start combining running with functional elements more often. Week 4 ends this block with a final push before the format changes, making it your peak for strength and aerobic capacity.


Weeks 5–6: Simulation & Endurance Focus

Now it’s about race specificity. Volume stays high, but weights are scaled back to match actual race conditions. You’ll complete full Hyrox run-throughs and longer, paced workouts that test your muscular endurance and pacing strategy. Expect to feel fatigue, and learn how to manage it.


Weeks 7–8: Performance & Taper

These final weeks sharpen the blade. You’ll peak intensity with one more full Hyrox simulation and finish with lighter, more controlled efforts to lock in form and confidence. By week 8, you'll know your limits, how to pace, and how to push through when it matters.

8 week Hyrox training plan

Free Hyrox Training Plan Week 1

Here’s a look at how a typical week in this Hyrox training program is structured. While the workouts vary from week to week in terms of movements, volume, and pacing, the framework stays consistent so you can build routines and track progression clearly.


Week 1 is all about laying the foundation. Hyrox success doesn’t come from brute strength or long runs alone, it comes from being able to perform under fatigue, recover fast between efforts, and move well while managing heart rate and muscular burn. The goal of this week is to introduce your body to those demands gradually.


You’ll start to build strength in key muscle groups used in sled work, lunges, and carries. You’ll also begin to condition your aerobic system to handle multiple back-to-back efforts. Every session in Week 1 serves a specific purpose, and it's this combination of strength, conditioning, and controlled volume that will set you up for performance later in the program.


Day 1 – Strength & Endurance 1

Strength Work

  • 5x5 Back Squats – medium weight, rest 3 mins

  • 5x10 Thrusters – medium weight, rest 3 mins

  • 200m Sled Push – at race weight


Why it matters: Lower-body strength is essential for Hyrox. Sled pushes, sandbag lunges, and wall balls all depend on strong, resilient legs. The back squat builds raw power and positions your joints to handle high rep loads. The thruster develops coordination between upper and lower body while raising heart rate, mimicking the fatigue you'll feel in later stations.


Sled pushing at race weight early in the program gets your body used to the resistance and teaches you to pace. It also starts conditioning your calves, quads, and core for the grind ahead.


Coach’s Tip: Keep your squat depth consistent and don’t chase numbers, we’re building repeatable strength, not maxing out. Focus on sled technique: drive through the legs, keep your torso low, and stay tight through your midline.


Workout

10 Rounds For Time:

  • 10 Burpees to Target

  • 100m Farmers Carry

  • 20 Kettlebell Lunges (16kg F / 24kg M)


Why it matters: This is your first exposure to Hyrox-style fatigue. Each movement targets a key aspect of race day:

  • Burpees test your aerobic ceiling

  • Farmers carries build grip and midline integrity

  • Lunges condition the hips and legs for high-rep volume under fatigue


It’s long, repetitive, and a great intro to the race’s grind. Completing 10 rounds will challenge your pacing and test your recovery between movements.


Coach’s Tip: Set a target pace per round, and try to maintain it. Use nasal breathing during carries to lower your heart rate and prepare for the next set of burpees. Focus on upright posture during lunges to protect your lower back.


Day 2 – Conditioning 1

Workout:

  • 1km Run

  • 1000m SkiErg

  • 1000m Row


Why it matters: These are all official Hyrox stations. This workout introduces you to them in succession without extra volume. It helps you practice transitions, develop steady-state aerobic capacity, and learn how to manage fatigue across multiple modalities.


Coach’s Tip: Treat this workout as a pacing test. Don’t redline. Learn what “cruise control” feels like and watch your heart rate recover between machines. Practise efficient breathing and quick transitions, these will save minutes on race day.


Day 3 – Active Recovery

Workout:

  • 10 minutes of yoga and stretching

  • Easy 3–5 mile walk or hike


Why it matters: Rest is not passive. This day gives your joints and muscles time to absorb the training load from Days 1–2. Walking and yoga promote circulation, improve mobility, and support nervous system recovery, all while helping you stay consistent without losing momentum.


Coach’s Tip: Use this day to assess how your body feels. Are your hamstrings tight? Is your grip sore? Take notes. You’ll need to know how your body responds as the program intensifies.

Hyrox Training Plan

Day 4 – Strength & Endurance 2

Strength Work

  • 5x5 Deadlifts – medium weight, rest 3 mins

  • 5x10 Barbell Rows – medium weight, rest 3 mins

  • 200m Sled Pull – at race weight


Why it matters: The deadlift is a Hyrox cornerstone. It trains your glutes, hamstrings, and back, all essential for sled pulls, sandbag lunges, and carries. Barbell rows target your lats and grip, helping with rowing, SkiErg pulls, and farmers carries. The sled pull is an exact station simulation, we’re training muscles and movement patterns together.


Coach’s Tip: Think quality over weight. Keep your back flat in the deadlift and row with full range. During the sled pull, lean back slightly, drive through your feet, and keep your hands low, just like in the race.


Workout

5 Rounds For Time:

  • 250m Row

  • 10 Kettlebell Deadlifts (16kg F / 24kg M)

  • 250m Ski

  • 10 Kettlebell Shoulder to Overhead (8kg F / 16kg M)


Why it matters: This functional circuit tests your ability to transition quickly while keeping your heart rate in check. It challenges your grip, lungs, and core stability, all while mimicking the stop-start nature of Hyrox.


Coach’s Tip: Break each round into two goals: move fast on machines, then control your breathing on the lifts. Focus on cycling your kettlebell reps efficiently, this pays off when you're under pressure in the event.


Day 5 – Conditioning 2

Workout:

  • 1km Run

  • 4 mins rest

  • 1km Run

  • 3 mins rest

  • 1km Run

  • 2 mins rest

  • 1km Run

  • 1 min rest

  • 1km Run


Why it matters: This descending rest workout teaches you to recover faster and hold pace under increasing fatigue. The structure mimics how you'll feel during Hyrox, breathing heavy, legs loaded, and still needing to run efficiently.


Coach’s Tip: Start at 80% effort and gradually build. Use the early rest windows to walk and reset your breathing. The final 1km is about digging in and maintaining technique under stress.


Day 6 – Rest

No training today. True performance gains happen during recovery, not during the workout itself. Use this day to sleep longer, eat well, hydrate deeply, and stretch if needed.


Coach’s Tip: Recovery is a skill. If you want to improve performance, you need to be just as intentional about rest days as training days. Move with purpose and minimise stress.


Day 7 – Conditioning 3

Workout:

  • 60-minute easy run at conversational pace


Why it matters: This is your aerobic base builder. Hyrox is a long event, and the run volume adds up. Building steady-state endurance allows you to recover between stations and finish strong. It's not sexy, but it’s essential.


Coach’s Tip: Stay consistent with pace, focus on posture, and breathe through your nose for as long as possible. If it feels too hard, you’re going too fast. This is a recovery-promoting effort, not a test.


Inside the 8 Week Hyrox Training Program

When you purchase the 8 week Hyrox training plan, you get a full 28-page PDF that guides you from day one to race day. It’s more than just a list of workouts, it’s a full blueprint with clear instructions, structured sessions, and a proven roadmap.


You'll begin with a welcome section that explains how to use the program and what to expect each week. Then, each week is broken down with a clear focus, outlining the purpose of every session, how to warm up, what to focus on during training, and how to cool down and recover.


Every training session has been written with Hyrox-specific intent. You'll learn how to break down movements like wall balls, sled pulls, and burpee broad jumps into effective drills. You’ll know exactly how to pace your runs for maximum performance and how to combine running with heavy stations in a way that simulates race fatigue without destroying your recovery.


Bonus sections include mobility routines, pacing tables, race simulation guidance, and advice on equipment substitutions. Whether you're training at a fully kitted CrossFit box or a basic gym setup, this eBook ensures you can adapt and follow through confidently.



Built for Hyrox Athletes

What makes this program different is that it's designed specifically for the Hyrox athlete, not just a general fitness enthusiast. Whether you’re aiming to finish your first race, podium in your category, or transition from CrossFit or running into hybrid competitions, this plan is made for you.


For first-timers, the structure provides peace of mind. You don’t have to worry about what to train or how to pair running with stations. Everything’s laid out and easy to follow.

8 Week Hyrox Plan

For intermediate or advanced athletes, the program offers pacing insight, transition efficiency, and fresh ways to build power without adding unnecessary fatigue. Many experienced Hyrox competitors find that despite having solid fitness, they lack race-day strategy or fall apart under cumulative fatigue. This program fixes that by developing stamina, repeatability, and resilience.


If you’re a CrossFitter, this plan will help you shift your engine into a more aerobic gear while maintaining strength. If you’re a runner, it will add power, strength endurance, and movement variety to make you race-ready.


Real Hyrox Athlete Results

Our Hyrox program wasn’t built in theory. It’s been tested by everyday people juggling work, family, and life, not elite athletes with hours to train. From first-time racers to those chasing big personal bests, hundreds of athletes have used the 8 Week Hyrox Training Program to train smarter and perform better.


They didn’t just survive the race, they smashed expectations.


Some took minutes off their finish times. Others hit race day with a level of calm and confidence they’d never felt before. Most importantly, they all trained with purpose, structure, and a clear goal and it showed.


Here’s what some of them had to say:

Hyrox Plan Testimonial

⭐️⭐️⭐️⭐️⭐️

“I used to just piece together my own workouts and hoped it would be enough. With this program, I knew exactly what I needed to do each day. I finished my first HYROX in Birmingham in 1:24 and didn’t feel broken after it. That’s a win in my book.” Sarah, 33




⭐️⭐️⭐️⭐️⭐️

“This program made a massive difference for me. I cut over 10 minutes off my last Hyrox time and felt stronger across every station. The interval run days were brutal but taught me how to pace properly. I’ll be using it again for the next one.” Mike , 42


⭐️⭐️⭐️⭐️⭐️

“What I liked most was how practical it was. I’ve got two kids, a full-time job, and limited gym access but I could still follow it and make progress. It kept me accountable without being overwhelming. I actually looked forward to training.” Ellie T., 31


What you’ll notice in all their stories is the same thing: progress without burnout. The structure gives you confidence. The sessions challenge you but don’t crush you. And by week eight, you’re not just fitter, you’re genuinely ready.


Their feedback consistently highlights how the sessions feel tough but achievable, how the structure provides confidence, and how they felt stronger and faster by the end, not burnt out.


Why Our 8 Week Program is Different

Most training programs fail because they lack a clear goal, overload the athlete with volume, or don’t balance strength and conditioning properly. This program is the opposite. It’s not random, and it’s not guesswork. It’s strategic.


Every week follows a tested flow of intensity and recovery. You’re not just training harder, you’re training smarter. There’s intelligent progression across strength, skill, and endurance without overtraining any single area. You’ll push hard, but not beyond the point of adaptation.


There’s also a strong mental component embedded. You’ll learn how to pace, recover quickly, and stay calm under pressure. These skills are what separate Hyrox competitors from Hyrox athletes. By the time you reach week 8, you’ll feel focused, prepared, and excited, not just for the race, but for what you’ve built along the way.

8 Week Hyrox Plan For Rowing

8 Week Hyrox Plan Equipment Requirements

To fully benefit from the program, you'll need access to equipment that reflects Hyrox standards. That includes:

  • Sleds for push and pull

  • Wall balls (6kg or 9kg depending on division)

  • Ski erg and rower

  • Barbell with plates

  • Dumbbells and kettlebells

  • Jump rope

  • Running track or 200m+ open space


Don’t have everything? No problem. The Hyrox training plan includes guidance on how to adapt or substitute movements without losing the intent of the session. You’ll still build the required energy systems and movement patterns, even if you're training from a smaller space or home gym.


Final Thoughts: Train Smart, Race Better

Hyrox isn’t just a race. It’s a test of strategy, strength, and conditioning under pressure. And it’s growing fast for a reason, it rewards smart training and punishes weaknesses. With this program, you’ll move from scattered sessions to structured performance.


You’ll feel the difference within the first two weeks. Stronger legs for sleds. Better transitions. Faster recovery between efforts. And as race day approaches, you’ll know you’ve done the work to step up and perform.


So if you're tired of winging it and ready to commit, this is your roadmap. Download the program. Trust the process. And get ready to cross that finish line stronger than ever.

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