HYROX
HYROX Prep
Race-specific 5-day plan blending strength and conditioning. Mirrors HYROX stations: run intervals + sled, burpee broad jumps, farmer carries. Five days a week, about 60 minutes a session.
- Days per week
- 5
- Session length
- About 60 min
- Level
- Advanced
- Focus
- Mixed
Who it's for
You have trained seriously for years and can recover from heavy, frequent sessions.
You will need five sessions a week of roughly 60 minutes, plus a warm-up.
Your week
Rest or walk on the other two days. Spread the sessions out if you can, so the same muscles get a day off in between.
- Day 1: Strength, Lower (about 60 min)
- Day 2: Run Intervals (about 45 min)
- Day 3: Strength, Upper (about 60 min)
- Day 4: HYROX Stations (about 60 min)
- Day 5: Long Aerobic (about 75 min)
Lower Strength
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back Squat | 4 × 5 | 3 min |
| Romanian Deadlift | 3 × 6–8 | 2 min |
| Walking Barbell Lunge | 3 × 10 each | 90 s |
| Sled Push | 4 × 20 m | 90 s |
Run Intervals
| Exercise | Sets × reps | Rest |
|---|---|---|
| Sprint Intervals (dynamic warmup first) | 6 × 400 m at 5K pace | 2 min |
| 1K Run + Farmers Carry | 3 × 1K + 50 m | 90 s |
Upper Strength
| Exercise | Sets × reps | Rest |
|---|---|---|
| Bench Press | 4 × 5–6 | 2½ min |
| Barbell Row | 4 × 6–8 | 2 min |
| Overhead Press | 3 × 6–8 | 2 min |
| Pull-Up | 3 × max reps | 90 s |
| Farmers Carry | 4 × 50 m | 1 min |
HYROX Stations
| Exercise | Sets × reps | Rest |
|---|---|---|
| 1K Run + Sled Push | 3 × 1K + 25 m | 90 s |
| 1K Run + Sled Pull | 3 × 1K + 25 m | 90 s |
| Burpee Broad Jump Intervals | 4 × 80 m | 90 s |
| Sandbag Lunge Repeats | 3 × 50 m | 90 s |
Long Aerobic
| Exercise | Sets × reps | Rest |
|---|---|---|
| Long Run | 45–60 min in zone 2 | |
| RowErg | 2 km time trial |
Adding weight
Where an exercise has a rep range, like 6–8, stay at the same weight until you hit the top of the range on every set. Then add the smallest jump you can and build back up from the bottom.
For fixed-rep work, like back squat for 4 × 5, add weight once every set moves well and you finish with a rep or two in reserve.
Jumps of 1–2.5 kg on upper-body lifts and 2.5–5 kg on lower-body lifts are plenty. Bigger jumps stall sooner.
Making it fit
- Plan a lighter week every four to six weeks: same exercises, about half the sets, lighter loads.
- Keep the first exercise of each day sacred. The ones after it can flex with how you feel.
- Keep the station and running days at least a day apart from your heaviest leg session if you can.
