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Workout Plan

Hyrox Training Plan

A complete 5-day Hyrox training plan combining gym strength work with Hyrox station practice. Prepare for race day with sport-specific conditioning.

5 Training Days
2 Rest Days
23 Total Exercises
23 Unique Movements
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What is a Hyrox training plan?

A Hyrox training plan is a structured program that prepares you for Hyrox fitness racing, which combines 8 kilometres of running with functional workout stations including SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmer's carry, sandbag lunges, and wall balls.

How is this Hyrox training plan structured?

This 5-day plan alternates between gym strength days (Monday, Wednesday, Friday) and Hyrox station practice days (Tuesday, Thursday). Strength days build raw power for heavy stations like sled push and farmer's carry, while station days develop specific movement patterns and pacing strategies for competition.

Who should follow a Hyrox training plan?

This plan suits anyone preparing for a Hyrox race who already has a basic fitness foundation. You need to be strong enough for the stations and fit enough to run between them. Add 2-3 easy running sessions per week and shift toward more station-specific practice four weeks before race day.

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Import this plan into WimFit and start logging your workouts today.

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