Data-driven racing.
The Hyrox plan that starts with a test.
Tested, not estimated. Built for the whole season. A Hyrox plan has five phases: Base, Pace, Accelerate, Prime, Race. Base builds the aerobic engine, Pace adds the brick, Accelerate peaks the load, Prime sharpens, Race tapers. Zones come from a test or, without one, from your run history and your inputs. The plan adapts weekly to what you did.
The five phases
Complete builds a Hyrox plan in five phases, and the length of each one is set from your race date. With fewer than eight weeks to go the plan skips Base, and with fewer than four it runs Prime and Race only. Base is aerobic foundation: long easy runs in Zone 2 (a pace you could hold a conversation at), Hyrox strength work and one Norwegian 4x4 interval session a week (four times four minutes hard, three minutes easy). Pace is race-specific capacity: the brick, a station straight into a run, enters the week and stays there. Accelerate is the two weeks of peak load. Prime is one week of sharpening with volume cut by around 40%. Race week cuts volume by around 60% and keeps you moving so you do not arrive with dead legs. Along the way, roughly every fourth to sixth week is a lighter deload week depending on your level, never in the first third of the plan and never in the last two phases. Peak for the race that matters. Think in years. That is how athletes train.
Twelve weeks to a race, week by week
This is what a twelve-week plan looks like when Complete generates it for a race twelve weeks out. The split is fixed from the back: race week, one Prime week and two Accelerate weeks are always there, and the remaining eight are shared between Base and Pace. The table shows a week at four to five sessions, which is what most athletes train. There is no race simulation anywhere in it. Race readiness comes from the brick in every week from Pace onward except the deload week, not from rehearsing the whole race. Athletes the plan classes as competitive get a HIIT session wherever the table shows a short easy run.
| Weeks | Phase | Sessions in the week | Volume |
|---|---|---|---|
| 1-4 | Base | Long Zone 2 run, Norwegian 4x4, Hyrox strength, a high-rep strength endurance circuit of squats, lunges and push-ups (a short easy run at five) | Rising |
| 5-8 | Pace | Long Zone 2 run, Norwegian 4x4, brick, Hyrox strength (the strength endurance circuit at five). The deload week carries no brick | Rising, with one deload week |
| 9-10 | Accelerate | Long Zone 2 run, Norwegian 4x4, brick, Hyrox strength (the strength endurance circuit at five) | Peak load |
| 11 | Prime | Long Zone 2 run, Norwegian 4x4, brick, Hyrox strength (a short easy run at five) | About 40% less |
| 12 | Race | Short easy runs, one short race-pace opener with stations at least three days out, one light upper-body strength session so the legs stay fresh, then rest | About 60% less |
A PDF does not adapt to your lifestyle. Complete does.
A PDF does not know your threshold, that you slept five hours, that you played football on Sunday, or that its hardest week landed on the week you were ill. Complete rebuilds the plan from what you actually did. Every week the paces are rechecked against the runs you completed. Slowing you down happens immediately when the data says so. Speeding you up has to be earned over several sessions and moves in small steps. When you regenerate the plan in the app, the running volume in your Apple Health history resets the volume of the weeks ahead, and the session recommended for today reads your recovery. That is the difference between a document and a plan: a PDF does not adapt to your lifestyle. Complete does.
The week, phase by phase
The week is built from a fixed priority order, so when you have fewer days the right sessions survive. First the Norwegian 4x4 interval session, which is in every week except race week. Then the long Zone 2 run. Then the brick. Then Hyrox strength, which the plan protects from four sessions up, then HIIT, then recovery. At three sessions a Base week is long run, strength, 4x4; a Pace week is long run, 4x4, brick; an Accelerate week is the same three as Pace: long run, 4x4, brick. From four sessions every week carries Hyrox strength work, and from Pace onward every week except the deload week carries a brick. Every week keeps at least one full rest day. Hard sessions are spaced as far as your training days allow: the target is at least 48 hours between two hard sessions, 72 hours when one of them is a brick, and a hard run kept off the day after heavy legs where the week has room. Running volume sits around 15 to 20 km a week for beginners, 20 to 30 for intermediates and 30 to 40 for advanced athletes. The 4x4 is the one hard running session in it, the brick is threshold work on tired legs, and the rest is easy. If your running is already stronger than your stations, the week tilts toward station work, and the other way round.
Test first. Then train. Then the race.
Every session in the table above is meaningless until you know what Zone 2 or a 4x4 interval means in your paces. Real zones come from a test: the in-app Cooper test if you want a number today, or a standardized treadmill diagnostic in Berlin if you want the lab version. Measured athletes race smarter. With a tested threshold, your easy runs stay genuinely easy, your intervals land where they are supposed to, and your eight race runs get planned against a pace you have actually held rather than one you hoped for.
Training without the full setup
Not every gym has a SkiErg or a sled lane, and in the Base weeks that matters less than people fear. 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-station stimulus. 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. The stimulus matters more than the exact equipment until the Pace weeks start and the brick needs a station next to somewhere you can run.
Frequently asked questions
Is there a PDF version of this plan?
No, on purpose. A PDF does not react to your life. The plan lives in the app, where it is rebuilt from the runs you actually did, and the session for today reads your recovery.
How long is a Hyrox plan?
Between 4 and 16 weeks, set from your race date. Under 8 weeks the plan skips Base and starts in Pace; under 4 it only sharpens and tapers. With no race set you train in rolling 4- to 6-week blocks.
Does the plan include a full race simulation?
No, and no half simulation either at a normal session count. The brick, a station straight into a run, is in every week from Pace onward except the deload week, and that is where race readiness comes from.
Is the plan suitable for beginners?
Yes. The phases are the same; your level sets the running volume (15 to 20 km a week to start), the deload cadence (every fourth week) and the paces of each session.
Does the plan cost anything?
The preview on this page is free to read, and the adapting plan in the Complete app is free during the current alpha.
Does the structure differ for the women’s division?
The structure is the same. Hyrox prescribes lighter loads on some stations; check the current official rulebook for the exact weights rather than a remembered figure.
What if I have two races in one season?
Put both in the calendar and mark the one that matters most. The plan builds toward the race you mark, not the one that comes last; the other stays in as a race day, either with a lighter week before it or trained straight through.
How does the app version differ from this table?
The table is one generated example at four to five sessions. The app builds yours from your race date, your training days, your measured zones and the sessions you actually did.