8-Week HYROX Running Add-On Plan: Intermediate
The missing piece for functional fitness athletes who want to perform better on race day.
Strong enough to crush the workouts, but struggling to hold your pace on the runs?
If you train with CrossFit, F45, BFT, Orangetheory, or another functional fitness program, there is a good chance you are already building strength, power, and endurance. However, most group fitness classes do not provide enough race-specific running to maximize your HYROX performance.
That is where this plan comes in.
The 8-Week HYROX Running Add-On is designed to fit alongside your current training. It adds the right amount of structured running without forcing you to give up the workouts you already enjoy.
Over eight weeks, you will build the speed, aerobic capacity, and running durability needed to run faster while still performing well through every station.
This program is ideal for you if:
- You already attend functional fitness classes 2–4 days per week.
- Your current routine already includes approximately 5–8 miles of running per week.
- You want to improve your HYROX race time without replacing your current training.
- Running is the weakest part of your race.
- You finish races feeling strong on the stations but lose time on the runs.
- You are preparing for your first HYROX or chasing a new personal best.
What is included:
- 8 weeks of progressive running workouts.
- Easy-to-follow session descriptions.
- A balanced mix of interval training, tempo runs, threshold work, and endurance runs.
- A schedule designed to complement—not compete with—your existing gym routine.
- Guidance on pacing and training intensity so you know how hard to push each session.
The goal
By the end of this program, you will have the confidence and fitness to:
- Run more efficiently under fatigue.
- Recover faster between stations.
- Hold a stronger race pace.
- Reach the finish line feeling stronger than ever.
Whether you are stepping onto the HYROX start line for the first time or looking to shave valuable minutes off your next race, this plan provides the running structure that many functional fitness athletes are missing.
Train smart. Run stronger. Race fast.
I believe athletes can be both STRONG and FAST.
My training intention is always to get faster without losing strength, and get stronger without losing speed. Then I put it all together to make a legit hybrid athlete who can do it all. My training plans will set you up to succeed in all of these spaces.
