How to plan your Hyrox training week

Most people do not fail at Hyrox training because they are lazy. They fail because every week looks different and no one told them what a good week looks like. This guide gives you a simple shape you can move around your work.

The 4 jobs of a training week

• Run. Two or three runs, most of them easy, one with harder efforts.
• Strength. One or two sessions for legs, back and grip.
• Stations. One session where you practise two or three stations and a run and station combo.
• Recover. Easy days, sleep and food. This is when you get fitter.

If you have 3 sessions a week

• Session 1: an easy run, 30 to 40 minutes, at a pace where you can still talk.
• Session 2: strength. Squat or leg press, a hip hinge, walking lunges, a row and a carry.
• Session 3: stations. Pick two or three, then finish with 1 km easy and one station.

Three good sessions beat five rushed ones. Leave a rest day between them.

If you have 4 sessions a week

Keep the three above and add a second run. Make it the harder one, for example 6 x 400 m with 90 seconds of easy jogging between. Keep the easy run easy.

If you have 5 sessions a week

Keep the four above and add either a longer easy run or a second strength session. Pick the one that matches your weak point. Take two full rest or walking days.

How hard should each session feel?

• Easy: you can speak full sentences. Most of your runs should feel like this.
• Medium: you can speak a short sentence, with effort. Good for steady runs and station circuits.
• Hard: you can say only a few words. Keep these to one or two sessions a week, with rest around them.

A sample 4 session week

• Monday: easy run, 30 to 40 minutes.
• Wednesday: strength, legs and back, plus a short carry.
• Friday: run intervals, for example 6 x 400 m with 90 seconds of easy jogging between.
• Saturday: stations day, finishing with 1 km easy and one station.
• Tuesday, Thursday and Sunday: rest, or a 20 minute walk.

Move the days around your work. Keep a rest day before your hardest session when you can.

Simple rules that keep you healthy

• Do not put two hard sessions back to back. Hard run intervals the day after heavy leg work is a poor idea.
• Build slowly. Adding about 10% to your running a week is a common rule of thumb.
• Take an easier week every fourth week. Do a little less and let your body catch up.
• Sleep matters more than one more session.
• If you miss a session, skip it. Do not double up the next day.

Fit it around your life

Pick fixed days and write them in your calendar like meetings. Short sessions count. If your day collapses, a 25 minute run or a quick stations circuit beats nothing. If your gym is busy at 7 pm, keep a plan B that needs only one machine.

Track it

Write your times down after each session. The PR tracker keeps them on your device and shows how you are improving. Progress you can see keeps you coming back.

Questions people ask

Can I train every day?

You can, but most people do better with at least two rest or easy days a week. Rest is when your body adapts.

How long should a session be?

About 45 to 60 minutes is enough for most sessions, including the warm-up.

Should I train twice in one day?

Not when you are starting. Get the weekly shape right first.

What if I only have time on weekends?

Then use two longer sessions: one run and stations day and one strength day, with a short easy run midweek if you can. Build up slowly and do not cram everything into one Sunday.