First-timer HYROX / hybrid racing training plan: 12 weeks, 3–4 hrs/week, 80/20 Endurance intensity, free coach email support. Your best HYROX, on fewer hard days.
Is this plan for you?
At a glance: HYROX / Hybrid Racing · Level 0 · 12 weeks · 3–4 hrs/week.
Our Level 0 plan is intended for newer hybrid athletes and others who need or prefer a low-volume training program. You're ready to start when the first week below looks comfortable.
Your first week: 6 sessions, 2.1 hours. Mon rest · Tue Run 32 min · Wed Strength · Thu Run 30 min · Fri HYROX 34 min · Sat Run 30 min · Sun Strength.
Not sure about the level? Swap to another level or intensity type free, any time. Compare levels.
How the plan is structured
The plan is 12 weeks long and features six sessions per week, with a mix of strength workouts, hybrid fitness station practice, standalone runs, and hybrid-specific compromised runs that combine running and station work. The training load builds gradually from week to week except every third week, where volume is reduced for recovery). You'll start with approximately 3 hours and 6 minutes of combined training in Week 1 and peak at roughly 4 hours and 24 minutes in Week 10.
What's included with your plan
One-time price. No subscription. Yours for life.
Included: free coach email support, Mind of Matt Weekly Analysis, the Level Guarantee, lifetime access, Garmin and Apple Watch sync, and heart rate, pace and power versions.
Based on the best-selling books
Based on 80/20 Running by Matt Fitzgerald.
Mind of Matt Weekly Analysis, included
TrainingPeaks Premium for less
What 80/20 Endurance athletes say
Ready to start? Click Buy Plan. The plan loads into TrainingPeaks on the date you choose, and coach support starts the same day.
Racing more than once this year?
80/20 Endurance is the creation of Matt Fitzgerald and David Warden. Based on the breakthrough books 80/20 Running and 80/20 Triathlon, runners, triathletes, and other endurance athletes improve the most when they consistently do 80 percent of their training at low intensity and the other 20 percent high intensity. The typical endurance athlete spends only 50-70 percent their total training time at low intensity. The solution? An 80/20 training plan that ensures the optimal intensity balance.