HYROX Training Plan Generator
A custom, week-by-week plan for the 8-run / 8-station format — up to 7 days, optional two-a-days, and it fits around the training you already do. Runs, strength, station work and a proper taper.
How the plan works
How long do you need to train for a HYROX?
Most people need 8–12 weeks if they already run and lift. Complete beginners do better with 12–16 weeks; experienced hybrid athletes can sharpen in 4–6.
How many days a week should I train for HYROX?
3–7. Three focused days is the progressing minimum (intervals, strength, one hybrid/long session); 4–5 days adds easy running and station practice; 6–7 days (and two-a-days) is for experienced athletes chasing a time — where most extra time is won.
Can I add HYROX training to my routine if I already lift or run?
Yes — tell the generator what you already do and it adapts. If you already strength train, it swaps general strength for HYROX-specific work (sleds, carries, wall balls). If you already have an endurance base, it trims easy-run volume and leans into quality and station work. Turn on two-a-days and it layers extra AM/PM sessions on top.
What does a HYROX training week look like?
A mix of running (easy + intervals), functional strength (squats, lunges, sled push/pull, wall balls), station work (SkiErg, Row, burpee broad jumps) and "compromised" runs straight off a station to train transitions.
Can a beginner do HYROX?
Yes — it's scalable. Give yourself 12–16 weeks, keep runs easy, and drill each station's technique before adding intensity.
What are the 8 HYROX stations?
1000m SkiErg, 50m Sled Push, 50m Sled Pull, 80m Burpee Broad Jumps, 1000m Row, 200m Farmers Carry, 100m Sandbag Lunges, 100 Wall Balls — each after a 1km run.