Make Your First HYROX Feel Familiar, Not Chaotic

Created by HYROX Certified Coach Alicia Phillips

HYROX rewards the athlete who can keep running well after the sled, the burpees, and the wall balls have taken their toll. That's an endurance problem before it's a strength problem. This 8-week plan develops the four things that decide your first race: aerobic endurance, compromised running, muscular durability, and race execution. Every session has a job to do, and none of them are filler.

Who is this plan for?

Our Level 1 plan is intended for endurance athletes preparing for their first HYROX Open or Doubles race. You should already have a running base and be comfortable with basic strength work, but you don't need any prior HYROX experience — the plan teaches you the race as you train for it.

How is the plan structured?

The plan is 8 weeks long and features 5 training days per week, with 1–2 rest or mobility days built in for recovery. Sessions are deliberately time-efficient at 45–75 minutes, so the plan fits a real schedule. Weeks 4 through 6 each include one key race-simulation workout, and the whole progression builds toward race-day execution and confidence.

Each session type earns its place:

• Running teaches pacing under fatigue.


• Strength builds repeatable strength — the kind you can produce again on station eight.


• Hybrid sessions teach transitions and control.


• Simulations remove the fear of the unknown.

How Do I Measure My Intensity?

This plan is effort based throughout — runs, hybrid sessions, and strength work all use effort guidelines rather than fixed paces or heart rate zones. Follow those guidelines honestly and race day will feel like something you've already done. Each workout can be exported to a supported device, which will automatically guide you through the session with duration, lap, and intensity prompts. See our Structured Workout page for more information.

Who Built This Plan?

Alicia Phillips is a HYROX Certified Coach who works with endurance athletes making the jump into hybrid racing. She built this plan around the mistakes she sees first-timers make most: going out too hard, treating the stations as separate from the running, and arriving on race day having never rehearsed the event. Follow the effort guidelines and none of those will be your story.

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