Hyrox Training Program: Pick the Right Plan

Search “Hyrox training program” or “Hyrox workout plan” and you’ll drown in options. The truth is simpler than it looks: a good Hyrox plan only has to balance four things, and the right plan for you is mostly a question of how many weeks you have. This page sorts it out and points you to a free plan for every timeline.

What every Hyrox training program must include

No matter the length, a real Hyrox program trains all four of these - skip one and it shows on race day:

1. Running volume - it’s half the race (8 x 1km). Most failed Hyrox debuts are running failures, not strength failures.
2. Compromised running (“brick” work) - running after a station, on tired legs. This is the single most Hyrox-specific skill and the most-skipped in generic programs.
3. Functional strength - sled push/pull, lunges, wall balls, and the posterior-chain strength behind them.
4. Station practice + pacing - rehearsing the 8 stations at race standard so nothing is a surprise.

A “Hyrox workout plan” that’s just CrossFit WODs, or just running, will leave a hole in one of these. The plans below cover all four.

Which plan should you run?

Pick by the time you have until race day (or until you want to be race-ready):

You have…	Use this plan	Best for
12+ weeks	12-Week Beginner Plan	First-timers, or building from a low base
~8 weeks	8-Week Plan	Some fitness base, race on the calendar
~4 weeks	4-Week Express Plan	Already fit, short runway, damage control
Chasing a podium	Pro Division Plan	Competitive athletes targeting sub-60 / Pro

If you’re not sure where you stand, start with the 12-week plan - it’s free, it has no email gate, and it’s built to take a self-coached athlete from base-building to a confident first finish.

”Hyrox 8-week training plan PDF” - where to download

A lot of people specifically want a printable plan they can take to the gym. Two free, no-nonsense options:

• The free 12-week plan is readable and printable straight from the beginner plan page - base → race-pace → simulations → taper.
• The Hyrox Training Logbook turns any plan into a tracked block: one page per training day, station PR pages, weekly review prompts, and a race-day playbook. It’s the printable companion that makes a plan stick - available as an instant PDF or a paperback.

A plan tells you what to do today. A logbook tells you whether it’s working. The Hyrox Training Logbook is built to pair with any of the plans above - print it, fill it, and let the data drive your next block.

How to actually run a Hyrox program

• Anchor your week around running. 3 runs minimum: one easy, one intervals/threshold, one long or compromised-running session.
• Two strength days covering legs (squat/lunge/sled patterns) and posterior chain (deadlift/row/carry).
• One weekly station or “brick” session - chain 2-3 stations with runs between them at race effort.
• Progress, then taper. Build volume for most of the block, simulate the race once or twice near the end, then taper hard the final week so you arrive fresh. See deload vs taper.
• Log everything. What you don’t measure, you can’t improve.

Related reading

• 12-Week Beginner Plan
• 8-Week Plan
• 4-Week Express Plan
• Pro Division Plan
• How to Start Hyrox
• Hyrox Pacing Strategy

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Part of the Kitaborn Hyrox series. Books born with purpose.