HYROX 8 WEEKS PROGRAM
HYROX 8 WEEKS PROGRAM
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Nikos Nakou
Length
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This HYROX Monthly Training Plan is designed for athletes who want a structured, race‑specific program that improves running performance, station efficiency, and overall conditioning. It’s ideal for beginners to intermediate athletes who already have basic experience with functional training and want a clear, progressive path toward completing a HYROX race or achieving a faster finishing time.
Communication
This is a self‑guided plan. Athletes can follow it independently, adjusting intensity based on personal readiness and weekly workload.
Equipment Needed
For best results, athletes should have access to:
Treadmill or running track
SkiErg & RowErg
Kettlebells (16–32 kg)
Sled + plates
Sandbags
Wall balls (4–9 kg)
Standard gym equipment (barbell, rack, weights)
Who Benefits Most
Athletes using this plan typically see improved pacing, stronger sled performance, better grip endurance, and more confidence across all HYROX stations. It is built to prepare you physically and strategically for race day.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
00:34:00 | 01:00:00 |
|
strength
x4
|
—— | —— |
|
XC-Ski
x2
|
1mi | 2mi |
|
Rowing
x1
|
738yd | 1,422yd |
|
Bike
x1
|
00:07:00 | 00:10:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:34:00 | 01:00:00 | |
|
|
—— | —— | |
|
|
1mi | 2mi | |
|
|
738yd | 1,422yd | |
|
|
00:07:00 | 00:10:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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$107.99 USD for the first year, billed yearly.
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Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.