Event programsHybridRunningStrength

HYROX: 12 weeks, peaks at ~5 h.

8 × (1 km run + 1 station) — an aerobic race with repeated strength-endurance spikes, about half of it running. That's the intermediate plan; beginner runs 12, advanced runs 12 weeks.

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Your race day, your level, your hours.

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Pick a level and a race day to see the plan laid onto a calendar.

Written for where you are.

Beginner

Twelve weeks for a first HYROX: learn the eight stations, one compromised session a week, a half simulation in week 9 and no full one, then a 10-day taper.Shortest runway 4 weeks · research minimum 8 · 5 sources

12 wk

2.25-4.5 h a week

Intermediate

Twelve weeks for a HYROX finisher: two compromised or mixed sessions a week, station capacity work, a half simulation in week 9 and a full one 18 days out, then a 10-day taper.Shortest runway 4 weeks · research minimum 6 · 5 sources

12 wk

2.75-5.25 h a week

Advanced

Twelve weeks for racing HYROX for time or placing: 7–8 sessions a week with Sunday doubles, two benchmark tests, a half and a full simulation, then a 10-day taper.Shortest runway 4 weeks · research minimum 6 · 5 sources

12 wk

3.75-7.5 h a week

The checklist comes with it.

T-14Study the athlete map: laps per run segment. A missed lap costs a 3–7 min penalty; an incomplete station is a DQ.

T-7Shoes: road or hybrid trainers with a grippy outsole (sleds run on carpet or turf). You may take them off at the wall-ball target.

T-7Kit allowed: knee sleeves, gloves (not grips), belt, wristbands, hydration pack. Forbidden: headphones, phones, cameras.

T-1Gels in a pocket — everything is carried from the start. Practised in HY25 / HY26.

race morningCheck your division weights (grey / black / white implements): the wrong weight at lunges means repeating the station. Event chalk only, and none at wall balls.

race morningDoubles: run all 8 km together (1-min penalty if one partner runs ahead); split each station into short alternations; the fitter partner takes the longer erg and sled shares.

afterTransition 5–7 days (Pro 7): easy run or erg from day 2; no lunges or wall balls for 5 days.

Every plan cites its homework.

HYROX is the best-studied event here: an official rulebook, two field-physiology studies (Brandt 2025, n = 11; HYScience, Pro men only) and large results datasets (third-party). The plan skeletons are the dossier's own, built on those and on HYROX's "50% is running" advice — not copies of an organiser plan, and no trial compares compromised-running formats. Pacing data come from Pro men only; the threshold-pace bands for Open and women extrapolate. Doubles finish times were not in any source (the dossier estimates 10–20% faster than the pair's singles average).

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HYROX: 12 weeks, peaks at ~5 h.

Your race day, your level, your hours.

Written for where you are.

The checklist comes with it.

Every plan cites its homework.

Got a race on the calendar?

Something else on the calendar?