Beginner Hyrox Training Program
An 8-week training program for your first Hyrox race. Build running fitness, learn every station, and cross the finish line with confidence.
Your First Hyrox: 8-Week Plan
This program assumes you can run 5 km and have basic gym experience. By week 8, you’ll be ready to complete your first Hyrox race confidently.
Training schedule: 4 sessions per week (2 running, 2 gym/functional)
Program Overview
| Week | Focus | Running Volume | Gym Sessions |
|---|---|---|---|
| 1–2 | Foundation | 3×3 km | 2× station practice |
| 3–4 | Build | 3×4 km | 2× station combos |
| 5–6 | Race Simulation | 2×5 km + intervals | 2× race simulation |
| 7 | Peak | Race simulation | Taper gym work |
| 8 | Race Week | Light running only | Rest & prep |
Weeks 1–2: Foundation — Learn the Movements
Week 1
Foundation — Learn the Basics
4 sessions
Mon
Run Easy Run — 3 km
- › Conversational pace
- › Focus on upright posture & mid-foot strike
Tue
Gym Station Intro A
- › SkiErg: 3×500 m
- › Sled Push: 5×25 m light
- › Rowing: 3×500 m
- › Wall Balls: 3×15 reps
Wed
Rest Rest Day
- › Recovery walk or stretching
Thu
Run + Gym Run + Strength — 3 km
- › 3 km easy run
- › 3 rounds: squats, push-ups, lunges, plank
Fri
Gym Station Intro B
- › Sled Pull: 5×25 m light
- › Burpee Broad Jumps: 3×20 m
- › Farmers Carry: 3×50 m
- › Sandbag Lunges: 3×20 m
Sat
Rest Rest Day
Sun
Rest Rest Day
Day 1 — Easy Run
- 3 km at conversational pace (you can talk while running)
- Focus on form: upright posture, relaxed shoulders, mid-foot strike
Day 2 — Station Introduction A
- 10 min warm-up (jog + dynamic stretching)
- SkiErg: 3×500 m with 2 min rest (learn the movement)
- Sled Push: 5×25 m at light weight (focus on body angle)
- Rowing: 3×500 m with 2 min rest (practice drive sequence)
- Wall Balls: 3×15 reps with 1 min rest
Day 3 — Run + Strength
- 3 km easy run
- Then: 3 rounds of 10 squats, 10 push-ups, 10 lunges each leg, 30 s plank
Day 4 — Station Introduction B
- 10 min warm-up
- Sled Pull: 5×25 m at light weight (learn hand-over-hand technique)
- Burpee Broad Jumps: 3×20 m (focus on efficient movement)
- Farmers Carry: 3×50 m with moderate weight
- Sandbag Lunges: 3×20 m with light sandbag
Weeks 3–4: Build — Increase Volume & Combos
Day 1 — Tempo Run
- 4 km total: 1 km easy, 2 km at moderate effort, 1 km easy
Day 2 — Station Combos A
- Combo 1: 500 m SkiErg → 400 m run → 500 m Row → 400 m run. Rest 3 min, repeat 2×
- Combo 2: 15 Wall Balls → 25 m Sled Push → 15 Wall Balls → 25 m Sled Push
Day 3 — Interval Run
- 4 km easy run
- Then: 6×200 m at fast pace with 1 min recovery jog
Day 4 — Station Combos B
- Combo 1: 25 m Sled Pull → 200 m run → 30 m Burpee Broad Jumps → 200 m run. Rest 3 min, repeat 2×
- Combo 2: 50 m Farmers Carry → 50 m Sandbag Lunges → 50 m Farmers Carry → 50 m Sandbag Lunges
Weeks 5–6: Race Simulation — Put It All Together
Week 5
Race Simulation — Put It Together
4 sessions
Mon
Run Long Run — 5 km
- › Steady pace
- › Build to 6 km in week 6
Tue
Race Sim Half Sim: Stations 1–4
- › 1 km run between each station
- › SkiErg → Sled Push → Sled Pull → Burpees
Wed
Rest Rest Day
Thu
Run Speed Work — 4×1 km Intervals
- › Target race pace: 5:00–5:30/km
- › 2 min walk recovery between
Fri
Race Sim Half Sim: Stations 5–8
- › 1 km run between each station
- › Rowing → Farmers → Lunges → Wall Balls
Sat
Rest Rest Day
Sun
Rest Rest Day
Day 1 — Long Run
- 5 km at steady pace. Build to 6 km in week 6.
Day 2 — Half Race Simulation (Stations 1–4)
- Run 1 km → SkiErg 1,000 m → Run 1 km → Sled Push 50 m → Run 1 km → Sled Pull 50 m → Run 1 km → Burpee Broad Jumps 40 m
- Minimise rest between stations
Day 3 — Speed Work
- 1 km warm-up
- 4×1 km at target race pace (5:00–5:30/km) with 2 min walk recovery
- 1 km cool-down
Day 4 — Half Race Simulation (Stations 5–8)
- Run 1 km → Rowing 1,000 m → Run 1 km → Farmers Carry 200 m → Run 1 km → Sandbag Lunges 50 m → Run 1 km → Wall Balls 50 reps
Week 7: Peak — Race Rehearsal
Day 1 — Full Race Simulation
- Complete the entire race format at practice weights
- Don’t aim for a fast time — focus on pacing, transitions, and completion
- This is your dress rehearsal
Day 2 — Easy Run
- 3 km very easy, shake out the legs
Day 3 — Light Station Work
- 2 rounds: 500 m SkiErg, 500 m Row, 30 Wall Balls, 50 m Farmers Carry
- Keep intensity moderate
Day 4 — Rest or light walk
Week 8: Race Week — Rest & Prepare
- Monday: Easy 2 km jog
- Tuesday: 15 min of light station practice (SkiErg, Row, Wall Balls only)
- Wednesday: Rest
- Thursday: 20 min easy jog with 3×100 m strides
- Friday: Rest
- Saturday/Sunday: RACE DAY! 🏁
See the Race Day Guide for a complete checklist and warm-up protocol.
Nutrition Basics
- Daily: Protein at every meal (chicken, fish, eggs, legumes)
- Pre-workout: Light carbs 1–2 hours before (banana, toast, oatmeal)
- Post-workout: Protein + carbs within 30 minutes
- Hydration: 2–3 litres of water daily, more on training days
- Race week: Increase carbs slightly, reduce fibre
See the full Supplement Protocol for race-day timing.
Recommended Supplements for This Program
These three supplements will give you the most benefit during your 8-week build:
- Creatine (5g/day) — The single most evidence-backed supplement for Hyrox. Start now so stores are saturated by race day. Improves power on wall balls, sled work, and carries.
- Electrolytes — Essential during sessions over 60 minutes. Prevents cramps and keeps performance steady through longer station training sets.
- Protein powder — Convenient way to hit your 1.6–2.0g/kg protein target and support muscle recovery between sessions.
See the full Supplement Protocol for exact race-day timing.
What’s Next?
After your first Hyrox, you’ll know your time and your weak stations. From there:
- Improve overall: Move to the Intermediate Program
- Fix weak stations: Check our Station-Specific Drills
- Improve running: See our Running for Hyrox guide
Fuel Your Training
Top supplements used by competitive Hyrox athletes