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All workout plans

Hyrox Prep

AthleticIntermediate

Four sessions a week combining strength, station intervals, simulation and endurance for your next race.

At a glance

Frequency
4× a week
Suggested block
8 weeks
Session length
~80 min
Equipment
Full gym

Save every workout as your current plan. Adjust the exercises and training days anytime.

A week on this plan

  1. Sunrest day
  2. MonStrength
  3. TueStations & Run
  4. Wedrest day
  5. ThuRace Simulation
  6. FriLong Run & Sled
  7. Satrest day

Rest days can move — keep the order.

Equipment & training breakdown

Equipment

GymBarbellBodyweightMachineKettlebellSledOther

≈60 working sets

Where the week's sets go

  • Other24 sets · 40%
  • Legs22 sets · 37%
  • Arms7 sets · 12%
  • Back4 sets · 7%
  • Core3 sets · 5%

The workouts

1.Strength2.Stations & Run3.Race Simulation4.Long Run & Sled

Workout 1 of 4

Strength

6 exercises · ~55 min

Squat, hinge, sled, pull, carries

    • Barbell full squatQuads · Barbell4× 5 reps3 min rest

      The leg drive under every sled push and wall ball. Two reps in reserve.

    • Barbell romanian deadliftGlutes · Barbell3× 6–8 reps2 min 30 s rest
    • Sled pushQuads · Sled4× 30 s2 min rest

      Heavier than race weight, 25 m at a time. Low hips, arms locked, short fast steps — the race sled is 50 m and it is won by the people who never stall.

    • Pull-upLats · Bodyweight3× 6–10 reps2 min rest

      The sled pull and the SkiErg both come from here.

    • Kettlebell farmers carryForearms · Kettlebell3× 1 min1 min 30 s rest

      Race loads, a kettlebell in each hand: the weight is one of the pair. Work up to sixty seconds without setting them down.

    • Sandbag front carryAbs3× 40 s1 min rest

      Bear-hug the bag and walk. It is the brace the lunges and the wall balls both live on.

Workout 2 of 4

Stations & Run

8 exercises · ~50 min

Compromised running: station, then a kilometre, eight times

  • Superset A · 2 rounds

    Run these back to back, and rest after the last one.

    • Ski ergometerTriceps · Machine1 min 30 s

      Ninety seconds hard, straight into the run. That is the race: every station is followed by a kilometre on tired legs.

    • RunFull body · Bodyweight4 min

      Four minutes at target race pace, roughly a kilometre. Treadmill or track, either works.

    After each round: 1 min rest

  • Superset B · 2 rounds

    Run these back to back, and rest after the last one.

    • Rowing machineFull body · Machine1 min 30 s

      Damper 4–6, legs first. Rowing is station five in the race, the one where the pace usually goes.

    • RunFull body · Bodyweight4 min

      Same pace as before. Slowing on the runs after a station is what this session is here to fix.

    After each round: 1 min rest

  • Superset C · 2 rounds

    Run these back to back, and rest after the last one.

    • Wall ballQuads20 reps

      Your division's race ball, to the 3 m target (2.7 m for women). Twenty unbroken, then run.

    • RunFull body · Bodyweight4 min

    After each round: 1 min rest

  • Superset D · 2 rounds

    Run these back to back, and rest after the last one.

    • Burpee broad jumpFull body · Bodyweight15 reps

      Fifteen, each jump as long as you can make it, then run. Long jumps, quick burpees.

    • RunFull body · Bodyweight4 min

    After each round: 1 min rest

Workout 3 of 4

Race Simulation

17 exercises · ~80 min

The whole race in order, on one clock

    • Air bikeFull body · Machine1× 5 min1 min rest

      Five easy minutes to open up, before the clock. Not part of the race, but it sets the breathing before it.

  • For time

    One clock from the first to the last, no rest in between. Each one you finish is a split.

    • RunFull body · Bodyweight1 km

      Start the clock and go. Tap Next as each run and station ends: every tap is a split, and next time they are what you race.

    • Ski ergometerTriceps · Machine1 km

      Station one. Long pulls, hips back, the pace you could hold for all of it.

    • RunFull body · Bodyweight1 km
    • Sled pushQuads · Sled50 m

      Station two. The weight is the sled and its plates together. Low hips, short fast steps, never stall.

    • RunFull body · Bodyweight1 km
    • Sled pullUpper back · Sled50 m

      Station three. Hips back, hand over hand, lean into it.

    • RunFull body · Bodyweight1 km
    • Burpee broad jumpFull body · Bodyweight80 m

      Station four. Quick burpees, long jumps. On a short week, stop the clock after the run that follows.

    • RunFull body · Bodyweight1 km
    • Rowing machineFull body · Machine1 km

      Station five. Damper 4–6, legs first. This is where the pace usually goes.

    • RunFull body · Bodyweight1 km
    • Kettlebell farmers carryForearms · Kettlebell200 m

      Station six. The weight is one kettlebell of the pair. One grip, no setting down.

    • RunFull body · Bodyweight1 km
    • Sandbag walking lungeQuads100 m

      Station seven. Back knee to the floor every step.

    • RunFull body · Bodyweight1 km
    • Wall ballQuads100 reps

      Station eight. Find the rhythm, not the rest: sets of fifteen to twenty-five, short breaks.

Workout 4 of 4

Long Run & Sled

3 exercises · ~50 min

Aerobic base, then sled and lunges on tired legs

    • RunFull body · Bodyweight1× 35 min2 min rest

      Thirty-five minutes easy, conversational, building to forty-five over the block. The eight kilometres are run at this effort plus a little.

    • Sled pushQuads · Sled3× 30 s1 min 30 s rest

      Race weight straight off the run. The sled always arrives on tired legs.

    • Sandbag walking lungeQuads3× 20 reps1 min 30 s rest

      Twenty steps, which is how the lunge station feels at kilometre seven.

How to progress

Guidance for adjusting your workouts over the block. These changes are not applied automatically.

Strength
Add 2.5 kg each week while the prescribed sets remain manageable.
Intervals
Keep runs at your target race pace. Reduce rest by 15 seconds every two weeks.
Simulation
Run the full course every other week. In the weeks between, stop the clock after station four. Once you have a first time, set a goal on the block: the clock splits it across every run and station.
Long run
Add five minutes each week until you reach 45 minutes, then hold.
Race week
Do only the strength session, with half the usual sets.
Before you start
Begin eight weeks before your race. Pick your division when you add the plan: the station weights follow it.
Hyrox pace calculator: a split for every run and station at your goal time

Start this plan

Keep your workouts organised and track your progress in Vytal.

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