HYROX Race Plan | 8 Weeks | Heat Rate and RPE | Intermediate/Advanced | Email Access to Coach
HYROX Race Plan | 8 Weeks | Heat Rate and RPE | Intermediate/Advanced | Email Access to Coach
Length
8 Weeks
Plan Description
Your 8 Week HYROX training plan from a Level 3 PT and Strenght Coach
Welcome to your training plan!
This 8-week programme is designed to help athletes of intermediate fitness level build the strength, endurance, and mental resilience needed to take on HYROX, a demanding functional fitness competition.
Who this plan is for:
- Athletes with some prior gym and running experience
- Those comfortable running 2–3 times per week
- Anyone looking to improve both cardiovascular fitness and functional strength
- Suitable for intermediate to experienced fitness enthusiasts aiming for the HYROX Open division
What HYROX involves:
8 km of running, interspersed with eight functional stations including sled push, farmer’s carry, wall balls, and more
Around 50% of race time is spent running, making endurance training just as important as strength work
Workouts are designed to simulate race conditions and build mental toughness
What’s included in the plan:
- Structured running sessions with RPE, heart rate, and power (rFTPw) targets
- Strength, mobility, stability, and flexibility sessions to reduce injury risk
- Exercise videos and alternative exercises for accessibility
- Guidance for pacing, transitions, and race-specific strategies
- Email access to your coach for support
Before you start:
- Be capable of running 2–3 times per week
- Ideally, have access to a gym with equipment used in HYROX events
- Consult your doctor before starting any new fitness programme
- Seek guidance from a professional if you are unfamiliar with any exercises
About your coach:
My name is Karen, based in Southern Spain near the IRONMAN® Marbella 70.3. I run triathlon training camps year-round (ChiliTri) and provide both face-to-face and online coaching.
I am an 8020 Endurance and IRONMAN® Certified Coach, British Triathlon Federation Level 3 Coach, Coach Educator & Assessor, Personal Trainer, and Strength Coach with an MSc in Sports Performance Coaching.
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
Good luck with your training and HYROX event!
Read what other Athletes a saying about my plans
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 |
|---|---|---|
|
Strength
x3
|
02:22:00 | 02:00:00 |
|
Run
x3
|
01:22:00 | 01:00:00 |
|
Other
x2
|
00:37:00 | 00:25:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:22:00 | 02:00:00 | |
|
|
01:22:00 | 01:00:00 | |
|
|
00:37:00 | 00:25:00 | |
|
|
—— | —— |
Training Load By Week
- 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.
Still have questions about this plan?
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.
Bundle Premium—
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.