Intermediate HYROX open & doubles training plan: 8 weeks, 2–3.5 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 Open & Doubles · Level 1 · 8 weeks · 2–3.5 hrs/week.
Our Level 1 plan is intended for endurance athletes preparing for their first HYROX Open or Doubles race. You're ready to start when the first week below looks comfortable.
Your first week: 3 sessions, 2.4 hours. Mon Run 40 min · Tue Strength 45 min · Wed rest · Thu rest · Fri rest · Sat Run 60 min · Sun rest.
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 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.
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.