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hyrox training plan

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:

  • Target Race Pace:

    • Determine a realistic pace for your 1km runs based on your current fitness level. Aiming for consistent splits across all eight runs is key.

  • Identify Weaknesses:

    • Are you less confident in strength-based movements like sled pushes or burpee broad jumps? Allocate more effort to these areas in your training.

  • Recovery and Mobility Goals:

    • If flexibility or recovery is a limitation, include more mobility work and active recovery sessions.

 

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
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.

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