Hyrox Training Plan Generator
Create a personalized training plan for Hyrox. Balance running, functional fitness stations, and strength work with periodized programming.
The Hyrox Race Format
8 rounds of: 1km Run + 1 Functional Station
Total: 8km running + 8 workout stations
Hyrox Station Weights Reference
| Station | Open | Pro | ||
|---|---|---|---|---|
| Women | Men | Women | Men | |
| Sled Push (50m) | 102kg | 152kg | 152kg | 202kg |
| Sled Pull (50m) | 78kg | 103kg | 103kg | 153kg |
| Farmers Carry (200m) | 2x16kg | 2x24kg | 2x24kg | 2x32kg |
| Sandbag Lunges (100m) | 10kg | 20kg | 20kg | 30kg |
| Wall Balls (to 9ft) | 75 x 4kg | 100 x 6kg | 75 x 4kg | 100 x 6kg |
SkiErg (1000m), Rowing (1000m), and Burpee Broad Jumps (80m) are the same for all divisions.
How This Hyrox Plan Works
This generator creates a structured, periodized training plan specifically for Hyrox competition. Unlike traditional running or strength programs, Hyrox demands a unique combination of running capacity, functional fitness, grip endurance, and mental toughness.
Your plan balances running workouts, station-specific drills, strength training, and full race simulations to prepare you for all 8 stations while maintaining the running fitness to connect them.
Training Phases Explained
Base Phase (45% Run / 25% Stations / 30% Strength)
Build running endurance and learn all 8 stations with proper technique. Establish strength foundation for grip and legs.
Build Phase (35% Run / 40% Stations / 25% Strength)
Increase station-specific work at race weights. Introduce tempo running and mixed conditioning workouts.
Peak Phase (30% Run / 45% Stations / 15% Strength)
Race simulations (half and full Hyrox), 1km repeats, and heavy station work. Maximum specificity.
Taper Phase (40% Run / 35% Stations / 15% Strength)
Reduce volume, maintain intensity. Practice race pacing. Arrive fresh and confident on race day.
Key Training Focus Areas
Running Capacity
8km total running, broken into 1km segments. Need to maintain pace even when fatigued from stations.
Grip Endurance
Sled pull, farmers carry, wall balls, and rowing all demand grip. Train it specifically and often.
Leg Stamina
Sled work, lunges, wall balls, and running. Your legs need to work continuously for 60-90+ minutes.
Lactate Tolerance
Stations spike heart rate, then you run. Train the ability to run while legs are burning.
Mental Toughness
8 rounds of suffering. Practice staying composed and executing technique when fatigued.
Transitions
Time in the Roxzone matters. Practice efficient transitions between stations and runs.
Station Training Tips
Maintain rhythm, use legs to drive. Don't go out too fast - it's a long race.
Stay low, drive through legs with short choppy steps. Lock arms and use bodyweight.
Hand-over-hand technique. Sit back and use bodyweight. Save your biceps.
Find sustainable pace. Jump forward not up. Minimize time on the ground.
Legs drive 60% of power. Maintain consistent split. Don't fly-and-die.
Grip is everything. Walk fast with short strides. Control your breathing.
Alternate legs. Keep torso upright. Find your rhythm and stick to it.
Break into sets early (25s or 20s). Catch and throw in one motion. Breathe!
RPE (Rate of Perceived Exertion) Guide
This plan uses RPE to guide workout intensity: