September 8, 2026 · 8 min read
Hyrox Training Plan for Beginners: Complete 12-Week Program (Free PDF)
The complete 12-week Hyrox training plan for first-timers. 4 phases, 5 days per week, with run, station, and strength sessions. Free PDF download.
The Complete 12-Week Hyrox Training Plan (For First-Timers)
This is the actual training plan we’d build for someone preparing for their first Hyrox race. Twelve weeks. Five days per week. Four phases. Real periodization. Free PDF version available below - print it, stick it on your fridge, and start tomorrow.
🎯 Get the free PDF version of this plan with daily checkboxes, station PR pages, and a printable race-day checklist: Download here
Who this plan is for
You should follow this plan if you:
- Have 8+ weeks of consistent gym/run training under your belt before week 1
- Can run 5K in under 35 minutes (any pace counts; the goal is to know you can move)
- Have access to a gym with at minimum: a SkiErg or rower, a sled (or substitute), kettlebells, a wall ball
- Want to finish your first Hyrox in a respectable time (sub-90 for Open Men, sub-105 for Open Women)
You should NOT follow this plan if you:
- Are returning from a recent injury without medical clearance
- Are training for Pro division - that requires a different plan with heavier weights from week 1
- Want a 6-week express plan - you’ll injure yourself or DNF; build properly
The 4 phases
| Phase | Weeks | Focus |
|---|---|---|
| Base | 1–4 | Aerobic + station familiarization |
| Build | 5–8 | Race-pace blocks |
| Peak | 9–11 | Full simulations + overload |
| Taper | 12 | Sharpen + rest |
The weekly structure
Five training days per week with clear roles:
| Day | Session | Duration |
|---|---|---|
| Mon | Hyrox session A - run + 4 stations | 60–75 min |
| Tue | Strength + accessories | 45 min |
| Wed | Long run (with optional vest) | 45–75 min |
| Thu | Hyrox session B - run + 4 stations | 60–75 min |
| Fri | Strength + grip work | 45 min |
| Sat | Optional easy cross-train (cycling, swim) | 30–60 min |
| Sun | REST | - |
Saturday is optional. Sunday is mandatory rest. Recovery matters more than another workout.
PHASE 1 - BASE (weeks 1–4)
Goal: build aerobic base, learn station mechanics, hit each station at race standards without timing.
Weight progression: 50–60% of race weight. Focus on form, not effort.
Week 1 - orientation
| Day | Session | Notes |
|---|---|---|
| Mon | 3 km easy run + 4 stations × 10m sled push, 25 wall balls (easy weight), 25 burpees, 200m row | Find your baseline |
| Tue | Strength: 3 × 10 squat at light weight, 3 × 10 deadlift, 3 × 10 row pulls, core work | |
| Wed | Long run 5 km easy pace | Conversational pace |
| Thu | 3 km run + 4 stations: 50m carry @ 12kg, 30 wall balls, 25m lunge @ 10kg, 200m row | Form-only |
| Fri | Strength: 3 × 5 strict press, 3 × 8 pull-ups (or rows), grip work |
Week 2
| Day | Session |
|---|---|
| Mon | 4 km run + station block: SkiErg 500m, sled push 25m × 2 (50% race weight), 30 burpees |
| Tue | Strength: 4 × 8 squat, 4 × 8 deadlift, accessories |
| Wed | Long run 6 km, last 1 km at moderate pace |
| Thu | 4 km run + station block: 100m farmer’s carry @ 60% weight, 40 wall balls, 50m sandbag lunge @ 50% |
| Fri | Strength + dead hangs (5 × 30s) |
Week 3
| Day | Session |
|---|---|
| Mon | 5 km run + 5 stations × 25m sled push (60% weight), 30 wall balls × 2 sets, 25 burpees × 2 |
| Tue | Strength: 4 × 6 heavy squat, 4 × 6 deadlift |
| Wed | Long run 7 km easy + 4 × 100m strides |
| Thu | 5 km run + station block: SkiErg 750m, 100m carry, 50m sandbag lunge |
| Fri | Strength + grip: dead hangs 5 × 45s, plate pinches |
Week 4
| Day | Session |
|---|---|
| Mon | 6 km run + first mini-Hyrox: 4 × (500m run + 1 station at 60% weight) |
| Tue | Strength deload: 3 × 5 at 70% week 3 weights |
| Wed | Long run 8 km easy |
| Thu | 6 km run + station mix: 75 wall balls, 200m carry @ 70% weight, 50 burpees |
| Fri | Mobility + light grip work |
End of Phase 1 baseline test: time a fresh 1,000m row + a 25m sled push at 70% weight. Log both.
PHASE 2 - BUILD (weeks 5–8)
Goal: hit race weights at every station; build race-pace endurance.
Weight progression: 70–90% of race weight; race weight by week 8.
Week 5
| Day | Session |
|---|---|
| Mon | 6 km run + race-pace block: 1 km run + 1,000m SkiErg + 1 km run + 25m sled push @ 80% weight |
| Tue | Strength: 4 × 5 heavy squat, 4 × 5 deadlift, weighted pull-ups |
| Wed | Long run 8 km with weighted vest 10lb |
| Thu | 5 km run + 50 burpee broad jumps (continuous), 100m carry @ 80%, 75 wall balls |
| Fri | Strength + grip: dead hangs 5 × 60s, farmer’s carry holds |
Week 6
| Day | Session |
|---|---|
| Mon | Race-pace block: 1 km + 1 km row + 1 km + 50m sled push (race weight) + 1 km + 80m burpee broad jumps |
| Tue | Strength: 4 × 5 heavy work + accessories |
| Wed | Long run 9 km with vest 12lb |
| Thu | Race-pace block: 1 km + 200m carry @ 90% weight + 1 km + 100m sandbag lunge @ 80% |
| Fri | Strength + grip |
Week 7
| Day | Session |
|---|---|
| Mon | First half-Hyrox simulation (4 stations + 4 km of running at 80% effort) |
| Tue | Strength deload + mobility |
| Wed | Long run 10 km, last 2 km at moderate pace |
| Thu | Station-only block: 100 wall balls (broken sets OK), 100m sandbag lunge race weight, 80m burpee broad jumps |
| Fri | Strength + grip work |
Week 8
| Day | Session |
|---|---|
| Mon | Race-pace block at 90% effort: full 8 stations done as 4 + 4 with 5 min rest in middle |
| Tue | Strength: 3 × 5 at 85% peak weight |
| Wed | Long run 10 km with vest 15lb |
| Thu | Recovery-focused: 5 km easy run + form work on weakest station |
| Fri | Light strength + mobility |
End of Phase 2 test: retest the 1,000m row + 25m sled push at race weight. Compare to week 4.
PHASE 3 - PEAK (weeks 9–11)
Goal: full Hyrox simulations; build race-pace endurance.
Weight progression: race weight at every station; one session at 110% race weight for overload.
Week 9
| Day | Session |
|---|---|
| Mon | Full Hyrox simulation #1 at 80% effort. Time it. |
| Tue | Active recovery: 30 min cross-train, mobility |
| Wed | Long run 8 km easy + 5 × 200m strides |
| Thu | Race-pace block: 1 km + 50m sled push (110% weight) + 1 km + 200m carry (110% weight) |
| Fri | Strength + grip + mobility |
Week 10
| Day | Session |
|---|---|
| Mon | Race-pace block: 5 stations + 5 km of running at race effort |
| Tue | Strength: 3 × 3 heavy + accessories |
| Wed | Long run 10 km with vest 12lb |
| Thu | Station-focused: weakest station × 2 sets at race weight |
| Fri | Strength + light grip work |
Week 11
| Day | Session |
|---|---|
| Mon | Full Hyrox simulation #2 at 90% effort. Final dress rehearsal. |
| Tue | Recovery: mobility, light row 2,000m at conversational pace |
| Wed | Easy 6 km run |
| Thu | Form-only: 30 burpee broad jumps slow + 50 wall balls slow + 50m sled push at 70% |
| Fri | Light mobility + grip work |
PHASE 4 - TAPER (week 12)
Goal: rest. Don’t add fitness. Sharpen what you have.
| Day | Session |
|---|---|
| Mon | Light: 3 km easy run + 200m row + 25m sled push at 50% |
| Tue | OFF or 30 min mobility |
| Wed | Light: 3 km easy run + 4 × 30s strides |
| Thu | 15 min jog + station “feel”: 10 wall balls, 10m sled push at 50% |
| Fri | Pre-race walk-through: gear check, mental rehearsal |
| Race day | 🏁 GO. |
Race week rules:
- Sleep target: 8+ hrs every night
- Hydration: 2x normal water + electrolytes
- No new food, no new shoes, no new pre-workouts
- No heavy lifting, no long runs, no Hyrox simulations
Equipment needed
Minimum:
- A gym with SkiErg or Concept2 rower, real sled, kettlebells, sandbag, and 9’ wall ball target
- Or: a CrossFit affiliate (most have everything)
- See our essential gear list
How to log this plan
You won’t follow the plan perfectly. You’ll have bad weeks. Sessions will get cut short. Knowing whether you’re on track requires data.
The Kitaborn Hyrox Training Logbook is built specifically for a 16-week (or 12-week, scaled) plan like this - daily session pages, station PR pages, weekly review prompts, race-day pacing sheet. It’s the difference between training and actually preparing.
What to do this week (regardless of which phase you’re in)
- Read the entire plan once - orient yourself
- Identify your weakest station - that’s where you focus extra accessory work
- Set up your training log - physical logbook or a spreadsheet
- Take a baseline week: 5K run time, 1K row time, max wall balls unbroken, max burpees in 60s. Log these. Compare in week 12.
FAQ
What if I miss a week? Don’t try to “make up” missed sessions. Resume from the current week of the plan. Trying to compress missed work is how you injure yourself.
Should I add more strength work? No. The plan has enough. Adding extra fatigues you in ways the plan can’t account for.
Can I run more than the long run on Wednesday? Maybe - if you’re a runner already, an easy 4 km on Saturday is fine. Don’t add hard runs.
Should I do the Tuesday strength work even on tired days? Yes - but cut volume by 30%. Movement is more important than perfect intensity on bad days.
What if I’m in Pro division? This plan is Open-targeted. Pro division demands ~30% heavier weights from week 1 + extra cardio volume. Different plan.
Related reading
- What is Hyrox?
- Hyrox Essential Gear Checklist
- Best Shoes for Hyrox 2026
- Hyrox Sled Push Technique
- Hyrox Wall Ball Technique
- Hyrox Race Day Checklist
Part of the Kitaborn Hyrox series. Books born with purpose.