Hyrox events are taking the fitness world by storm, combining speed, strength, endurance and functional training in a competitive and inspiration format.

To help you prepare perfectly for your next Hyrox competition, use our free four-week Hyrox training program to build the pace and power and other athletic abilities you need to set a new PB.

Before you dive in you can discover what Hyrox is here, and find our free eight-week training plan here.

Four-week Hyrox Training Program

Week 1: Build Base Fitness

• Monday: Long run (5 km at a steady pace)
• Tuesday: Functional strength training (focus on full-body exercises: squats, deadlifts, pull-ups)
• Wednesday: Interval running (8 x 400m at race pace with 1-minute rest)
• Thursday: Rest or light activity (yoga, stretching)
• Friday: HIIT workout (20 minutes of burpees, sled pushes, and rowing)
• Saturday: Tempo run (5 km at a moderately hard pace)
• Sunday: Rest

Week 2: Increase Intensity

• Monday: Long run (6-8 km at a steady pace)
• Tuesday: Functional strength training (add weights to exercises)
• Wednesday: Interval running (6 x 500m at race pace with 90 seconds rest)
• Thursday: Rest or light activity
• Friday: Hyrox circuit (3 rounds of 10 burpees, 500m row, 20 wall balls, 200m farmer’s carry)
• Saturday: Fartlek run (6 km with varying paces)
• Sunday: Rest

Week 3: Enhance Endurance

• Monday: Long run (8-10 km at a steady pace)
• Tuesday: Functional strength training (focus on event-specific exercises)
• Wednesday: Interval running (5 x 800m at race pace with 2-minute rest)
• Thursday: Rest or light activity
• Friday: Hyrox circuit (4 rounds of 10 burpees, 500m row, 20 wall balls, 200m farmer’s carry)
• Saturday: Easy run (5 km at a relaxed pace)
• Sunday: Rest

Week 4: Hyrox Event Week

• Monday: Long run (8 km at an easy pace)
• Tuesday: Light functional strength training (low intensity, focus on form)
• Wednesday: Interval running (4 x 400m at race pace with 2-minute rest)
• Thursday: Rest or light activity (gentle yoga, stretching)
• Friday: Light Hyrox circuit (2 rounds of event-specific exercises at a moderate pace)
• Saturday: Rest or very light activity (short walk, stretching)
• Sunday: Hyrox Competition