10-Week HYROX Training Plan: From Zero to Race Ready
HYROX is a global fitness race combining functional fitness and endurance. Competitors complete a 1km run followed by one functional workout—like rowing, sled pushes, or wall balls—repeated eight times. It’s a true test of strength, stamina, and grit.
If you’re reading this, you likely have signed up for your first HYROX or want to improve your performance but perhaps you've left it a little late to start your training. Don't worry! This 10-week training plan for beginners and seasoned HYROXers will get you in the best possible shape for race day.
Of course, preparing for HYROX isn’t just about the workouts. Your nutrition and recovery are just as critical. That’s why many HYROX athletes are turning to functional products like Aura Coffee to fuel their training. Aura Coffee is the perfect partner for your HYROX journey - with 15 research-backed ingredients supporting endurance, energy, power, focus, hydration and recovery!
Setting Goals for HYROX Training
Before diving into any training plan, it’s essential to set specific goals to guide your preparation. A training plan is a useful guide but you should always consider making adjustments to the plan based on your weaknesses and specific goals.
Key Areas to Consider:
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Target Race Pace:
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Determine a realistic pace for your 1km runs based on your current fitness level. Aiming for consistent splits across all eight runs is key.
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Identify Weaknesses:
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Are you less confident in strength-based movements like sled pushes or burpee broad jumps? Allocate more effort to these areas in your training.
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Recovery and Mobility Goals:
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If flexibility or recovery is a limitation, include more mobility work and active recovery sessions.
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Setting goals will provide a roadmap for your training and help you maintain motivation as race day approaches.
Weekly Breakdown: Daily Plan
Week 1-2: Building the Foundation
Focus: Developing base strength and aerobic endurance.
Day | Activity |
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Monday | Strength: Squats (4x10), Deadlifts (4x8), Push Press (4x10), Bent-Over Rows (4x10). Warm-up & cooldown. |
Tuesday | Cardio: 4km steady-state run. |
Wednesday | Rest or Active Recovery: Yoga or light stretching. |
Thursday | Functional Workout: Sled Pushes (5x20m at moderate weight), Farmer’s Carry (4x30m). |
Friday | Cardio Intervals: 6x400m at 80% effort with 90s rest. |
Saturday | Rest or Active Recovery: Mobility drills or light swim. |
Sunday | Cardio: 5km steady-state run. |
Week 3-4: Building HYROX-Specific Skills
Focus: Introduce HYROX-style workouts and simulate race elements.
Day | Activity |
Monday | Strength: Squats (4x8), Deadlifts (4x6), Push Press (4x8), Rows (4x8). Increase weights from Week 1-2. |
Tuesday | Cardio: 7km steady-state run. |
Wednesday | Functional Circuit: 1km Run + 500m Row + 50 Wall Balls (3 rounds for time). |
Thursday | Rest or Active Recovery: Yoga or light stretching. |
Friday | Cardio Intervals: 8x400m at 85% effort with 90s rest. |
Saturday | Functional Workout: Sled Pushes (6x20m, heavier weight), Farmer’s Carry (5x40m). |
Sunday | Cardio: 8km steady-state run. |
Week 5-6: Dialling Up Intensity
Focus: HYROX event simulation and increasing endurance.
Day | Activity |
Monday | Strength: Higher intensity, lower reps (Squats 4x5, Deadlifts 4x5, Bench Press 4x5). |
Tuesday | Cardio: 10km steady-state run. |
Wednesday | Functional Circuit: 1km Run + Ski-Erg (500m) + Sled Pushes (10m) + 20 Burpee Broad Jumps (2 rounds). |
Thursday | Rest or Active Recovery: Yoga or light stretching. |
Friday | Cardio Intervals: 5x800m at race pace effort with 2 minutes rest. |
Saturday | Functional Strength: Weighted Sandbag Carries (5x30m), Ski-Erg (5x500m intervals). |
Sunday | Cardio: 12km steady-state run. |
Week 7-8: Race Simulation
Focus: Mimicking race conditions and improving endurance.
Day | Activity |
Monday | Strength: Maintain intensity, reduce volume (Squats 3x6, Deadlifts 3x6, Bench Press 3x6). |
Tuesday | Cardio: 10-12km steady-state run. |
Wednesday | Full HYROX Simulation: 1km Run + Ski-Erg + Sled Push + Sled Pull + Burpee Broad Jumps + Rowing + Farmer’s Carry + Sandbag Lunges + Wall Balls (2 rounds). |
Thursday | Rest or Active Recovery: Yoga or light stretching. |
Friday | Cardio Intervals: 4x1km at race pace with 2 minutes rest. |
Saturday | Functional Workout: Sled Pushes + Sandbag Cleans (5 rounds alternating). |
Sunday | Cardio: Easy 8km run. |
Week 9: Tapering
Focus: Reducing intensity to maximise recovery while staying sharp.
Day | Activity |
Monday | Strength: Light session focusing on form (Squats 3x8, Deadlifts 3x8, Push Press 3x8). |
Tuesday | Cardio: 5km easy run. |
Wednesday | Functional Mini-Circuit: 1km Run + Ski-Erg + Sled Push + Wall Balls + Sandbag Lunges (1 round). |
Thursday | Rest. |
Friday | Cardio Intervals: 4x400m at race pace effort. |
Saturday | Rest or Active Recovery: Light stretching or foam rolling. |
Sunday | Light mobility and foam rolling. |
Week 10: Race Week
Focus: Rest, mobility, and mental preparation.
Day | Activity |
Monday | Rest or light yoga. |
Tuesday | Cardio: 3km light jog. |
Wednesday | Functional Mini-Circuit: 1km Run + Ski-Erg + Sled Push + Wall Balls (low intensity). |
Thursday | Rest. |
Friday | Mobility and stretching. |
Saturday | RACE DAY! Make sure to warm up thoroughly and stay fuelled with Aura Coffee. Good Luck! |
Conclusion
By following this specific 10-week plan, you’ll build the strength, endurance, and mental toughness needed to crush your HYROX race. Adjust the plan to your fitness level, and most importantly, enjoy the process. See you at the finish line!
Don’t forget to fuel your journey with Aura Coffee—the ultimate companion for athletes striving for peak performance. Explore our Athletic Performance Blend today and power your training sessions like never before.