What a Hyrox training plan should contain

1. Build an aerobic base

Start with easy running you can hold for a long time. Zone 2 is a pace at which you could still hold a conversation. A Hyrox race has eight rounds of a 1 km run and a workout station, so seven of the eight runs come straight after a station. An aerobic base keeps those runs steady through the whole race.

Complete starts from your long-term goals, and a Hyrox race can be one of them. When it is, the first weeks of your Hyrox plan are Base. A Base week is a long Zone 2 run, Hyrox strength work and one VO2max session. That session is a Norwegian 4x4 run (four times four minutes hard, three minutes easy), the same 4x4 on a rower, or incline intervals on a treadmill. In a twelve-week plan Base is the first four weeks. With fewer than eight weeks to your race the plan skips Base and starts in Pace, so your base has to be there already.

2. Run more, and add plyometrics

Once the base is there, add running. Hyrox is 8 km of running in eight 1 km pieces, seven of them on legs a station has already worked. In a Complete plan the weekly running distance steps up from Base into Pace and stays high through Accelerate. Prime cuts it and race week cuts it again.

Add plyometrics next to the extra running: short, springy jumps such as pogo hops, box jumps and broad jumps. The aim is to run more efficiently. In Complete’s library, Plyo Power is a jump day: box jumps, broad jumps and depth jumps with 90 to 120 seconds of rest between sets. The Zone 2 long run in the library warms up with A-skips and pogo hops.

3. Add brick sessions

A brick is a station and a run back to back. It trains what a Hyrox race asks of you again and again: run well straight after a station. We think brick sessions are the best way to train for Hyrox, so we build them into Complete’s Hyrox plans.

In a Complete Hyrox plan the brick enters the week in Pace and stays through Accelerate and Prime. At three, four and five sessions a week, every Pace, Accelerate and Prime week has one, and the deload week keeps it. If you have a lower-limb injury, the brick slot turns into conditioning without running. A plan does not schedule a full race simulation. Our Hyrox workouts guide has ten sessions to start with, from short bricks to a session for the back half of the race.

4. Plan your race strategy

Strategy is the last part of the plan, and you rehearse it in training. These are our tactics. Use the SkiErg as the warm-up for the sleds, and do not blow up on the sleds. Use the row as the breather to bring your heart rate down. Train lunges and wall balls on tired legs, because that is how you meet them in the race.

Our guides on how to race Hyrox and how to pace it cover the order of the race and how to spread your effort. The free finish time calculator gives you a first estimate to plan against.

The five phases, with a twelve-week example

Complete builds a Hyrox plan in five phases, sized from your race date. Base is the aerobic foundation. Pace adds the brick and the race-specific work. Accelerate is two weeks that keep the load high. Prime is one week of sharpening. Race week keeps you moving with short, easy running so you do not arrive with dead legs. The last four weeks are always Accelerate (two weeks), Prime and Race, and the weeks before them are shared between Base and Pace. A plan runs 4 to 16 weeks, and under 4 weeks it has only Prime and Race.

A plan of ten weeks or more has one lighter deload week, placed mid-plan and never within four weeks of race week. It keeps the same sessions, the brick included, with less load. The table shows a generated twelve-week plan at four to five sessions a week, with the deload in week 6.

How a week is built

When you have fewer training days, the sessions that matter most stay. A VO2max session is in every week except race week. Every Pace, Accelerate and Prime week also has a brick. At three sessions a Base week is a long Zone 2 run, Hyrox strength and the VO2max session. A Pace or Accelerate week is a long run, the VO2max session and the brick, and a Prime week swaps the long run for Hyrox strength. From four sessions a week Hyrox strength is in every week before race week. Every week keeps at least one full rest day.

A plan that follows what you do

Every workout that reaches Apple Health counts toward your score and the recommendation for each day, in any sport, so football on Sunday counts too. Complete’s plan updates from the training you log. The paces are rechecked every Monday: slower at once when your runs say so, faster only after several runs and in small steps. When you did a session differently, the plan takes that in. When your recovery score is red, today’s session turns into rest or an easy session, and your plan for the week stays the same.

Test first, then train

Zone 2 and your interval efforts only mean something once you know them for yourself. Complete sets your zones from your own heart data. A test can set them too: an in-app test such as the Cooper 12-minute test, or a standardized treadmill diagnostic in Berlin if you want the lab version. With a measured threshold your easy runs stay easy and your intervals land where they should.

Training without the full setup

Not every gym has a SkiErg or a sled lane. In the Base weeks that matters little. A loaded backpack or a weighted sled substitute covers push and pull work on a short stretch of pavement or grass. A rower or an assault bike covers the cardio stations. Wall balls need a medicine ball and a target height marked with tape. Carries need two heavy, awkward objects: dumbbells, kettlebells or loaded bags all work. Once the brick starts in Pace, you need a station you can do next to a place to run.

Frequently asked questions

Related guides

• Hyrox workouts: ten sessions to try
• The 8 Hyrox stations in race order
• How to race Hyrox, from run 1 to the last wall ball
• How to pace a Hyrox race
• Free Hyrox finish time calculator

Sources

• HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
• HYROX: The Fitness Race (official site) checked 18 Oct 2026

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