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01Plan Overview

Phase 1
Foundation
Weeks 1–5
Apr 19 – May 23
Phase 2
Build
Weeks 6–12
May 24 – Jul 11
Phase 3
Race Specific
Weeks 13–17
Jul 12 – Aug 15
Phase 4
Peak + Taper
Weeks 18–20
Aug 16 – Sep 6
Doubles format: Both athletes run every 1km together (8km total). Stations split however you choose. Race rhythm: Run 1km → Station → repeat ×8.

Body Composition Goal

0.5 lb/wk
Sustainable fat loss
300–400 cal
Daily deficit
0.8–1g/lb
Protein target

02Equipment

Gym — Required

EquipmentUsed For
Barbell + platesSquat, deadlift, push press, RDL
Squat rackBack squat, front squat, push press
Pull-up barPull-ups
Kettlebells (3 sizes)KB swings, deadlifts, farmer carry
Concept2 RowerAll rowing work
Ski ErgSki erg intervals + simulations
Sled + turfSled push/pull (Phase 2+)
Wall ball / med ballWall ball station
SandbagSandbag lunges (Phase 2+)
Box 20–24 inBox step-ups

Recommended

EquipmentUsed For
Assault bikeHigh-value conditioning
StairmasterLeg endurance
DumbbellsSplit squats, DB rows
Resistance bandsPull-up assist, mobility
Foam rollerDaily recovery

03Weight Progression

Official HYROX Race Station Weights — Open Category

Work up to race weight by Phase 3.
StationMen OpenWomen OpenDoubles Reps
Sled Push+102 kg (225 lbs)+72 kg (158 lbs)Alt laps
Sled Pull+102 kg (225 lbs)+72 kg (158 lbs)Alt laps
Burpee Broad JumpsBodyweightBodyweight80 total (40 each)
RowNo weightNo weight1000m (split)
Farmer Carry2×24 kg (53 lbs)2×16 kg (35 lbs)200m (split)
Sandbag Lunges20 kg (44 lbs)10 kg (22 lbs)100 total (50 each)
Wall Balls9 kg (20 lbs) / 10 ft6 kg (13 lbs) / 9 ft100 total (50 each)
Ski ErgNo weightNo weight1000m (split)

Training Weight Progression

ExerciseEquipmentPhase 1 StartPhase 2 BuildPhase 3 Target
Back SquatBarbell95–115 lbs135–155 lbs165–185 lbs
Front SquatBarbell75–95 lbs115–135 lbs145–165 lbs
DeadliftBarbell135–155 lbs185–225 lbs245–275 lbs
Romanian DeadliftBarbell95–115 lbs135–155 lbs165–185 lbs
Push PressBarbell65–85 lbs95–115 lbs115–135 lbs
Bulgarian Split SquatDumbbells2×20 lbs2×30–35 lbs2×40–45 lbs
KB SwingsKettlebell35 lbs (16 kg)44 lbs (20 kg)53 lbs (24 kg)
KB DeadliftsKettlebell35–44 lbs53 lbs70 lbs
Farmer CarryKettlebells2×35 lbs2×44 lbs2×53 lbs (race wt)
Wall BallsMed ball14–16 lbs20 lbs (race wt)Hold race weight
Sandbag LungesSandbag20 lbs30 lbs44 lbs (race wt)
Sled PushSled + plates50% race wt75% race wt100% race wt
Sled PullSled + plates50% race wt75% race wt100% race wt

Phase 1 — Foundation Wks 1–5 · Apr 19 – May 23

Aerobic base, movement quality, running habit, learn HYROX movements.

Day 1Lower Strength + Engine
4 Rounds
⏱ Rest 90s between rounds
  • Back squat ×8 95–115 lbs
  • Walking lunges ×20 Bodyweight
  • KB deadlifts ×12 35–44 lbs
  • Plank ×60s Bodyweight
Finisher — 3 Rounds
⏱ Rest 60s between rounds
  • 500m row No weight
  • 15 KB swings 35 lbs
Day 2Run Intervals
Warm-up
  • 10 min easy jog
Main — 6 × 400m
⏱ Rest 90s between each interval
  • Effort: conversational-to-uncomfortable
Cool-down
  • 5 min walk
Day 3HYROX Conditioning
3 Rounds
⏱ Rest 90s–2 min between rounds
  • 1km run
  • 20 wall balls 14–16 lbs
  • 20 box step-ups Bodyweight
  • 400m ski erg
Day 4Recovery + Mobility
  • 20–30 min easy bike or walk (zone 2)
  • Foam roll: quads, hamstrings, calves, upper back
  • Hip flexor + thoracic mobility
  • Dead bugs, bird dogs
Day 5Upper Strength + Short Run
Strength
⏱ Rest 2 min between sets
  • Push press 5×5 65–85 lbs
  • Pull-ups 4×8 BW / banded
  • DB row 4×10 30–40 lbs/side
  • Farmer carry 3×40m 2×35 lbs
⏱ Rest 90s between farmer carry sets
Run
  • 2–3 miles, zone 2 pace
Day 6Longer Run + Finisher
Run
  • 4–5 miles, zone 2 (conversational)
Finisher — 3 Rounds
⏱ Rest 60s between rounds
  • 20 lunges Bodyweight
  • 15 burpee broad jumps Bodyweight
  • 20 sit-ups Bodyweight
Day 7 — Full Rest
Sleep, eat, recover.

Phase 2 — Build Wks 6–12 · May 24 – Jul 11

Increase intensity, add sled work, build running volume at race pace.

Day 1Strength
5 Rounds
⏱ Rest 2 min between rounds
  • Front squat ×6 115–135 lbs
  • Push press ×6 95–115 lbs
  • Pull-ups ×8 Bodyweight
  • Farmer carry 40m 2×44 lbs
Day 2Run Speed
Option A — 8 × 400m
⏱ Rest 60s between intervals
  • Effort: hard / uncomfortable
Option B — 6 × 800m
⏱ Rest 90s between intervals
  • Effort: moderate-hard
Day 3HYROX Circuit
4 Rounds
⏱ Rest 2–3 min between rounds
  • 1km run
  • Sled push ~112 lbs (~50% race wt)
  • Sled pull ~112 lbs (~50% race wt)
  • 20 burpee broad jumps Bodyweight
  • 400m ski erg
Day 4Recovery + Mobility
  • Same as Phase 1 recovery protocol
  • Add: 20 min Stairmaster or assault bike
Day 5Tempo Run + Strength
Run
  • 3–4 miles, comfortably hard
Strength
⏱ Rest 2 min between sets
  • Bulgarian split squat ×8 each 2×20–30 lbs
  • Romanian deadlift ×8 95–115 lbs
  • Sandbag carry 40m ×3 20–30 lbs
Day 6Run + Hybrid Finisher
Run
  • 5–6 miles, zone 2
Finisher — 3 Rounds
⏱ Rest 90s between rounds
  • 30 wall balls 20 lbs — race weight
  • 500m row
  • 20 lunges Bodyweight
Day 7 — Full Rest
Sleep, eat, recover.

Phase 3 — Race Specific Wks 13–17 · Jul 12 – Aug 15

Key doubles focus: Practice handoffs every session. Run every km together — sync pace. The athlete finishing a rep calls "switch."
Day 1Strength — Maintenance
4 Rounds
⏱ Rest 2–3 min (heavy sets)
  • Back squat ×5 165–185 lbs
  • Deadlift ×5 225–275 lbs
  • Pull-ups ×10 Bodyweight
  • Farmer carry 50m 2×53 lbs race wt
Day 2Run — Race Pace
10 × 400m
⏱ Rest 60s between intervals
  • Target: sub-2:30 per rep
  • Effort: race pace
Day 3HYROX Simulation — Half Vol
With partner — no rest between stations
  • 1km run → Sled push 75–100% race wt
  • 1km run → Sled pull 75–100% race wt
  • 1km run → 40 burpee broad jumps
  • 1km run → 500m row
  • 1km run → Farmer carry 100m 2×53 lbs
  • 1km run → 50 sandbag lunges 30–44 lbs
  • 1km run → 50 wall balls 20 lbs
  • 1km run → done
Day 4Recovery
  • Full rest or 20 min easy walk
  • Extra mobility work
Day 5Tempo + Station Work
Run
  • 3 miles tempo
Station Endurance — 4 Rounds
⏱ Rest 90s between rounds
  • 25 wall balls 20 lbs race wt
  • 200m farmer carry 2×53 lbs race wt
  • 500m ski erg
Day 6Medium Run + Conditioning
Run
  • 4 miles
Finisher — 4 Rounds
⏱ Rest 60s between rounds
  • 20 burpee broad jumps Bodyweight
  • 400m ski erg
Day 7 — Full Rest
Sleep, eat, recover.

Phase 4 — Peak + Taper Wks 18–20 · Aug 16 – Sep 6

Weeks 18–19: Full Simulations

Two full race attempts with your partner. Time both. Compare.

  • 1km run → Sled push (alt laps)
  • 1km run → Sled pull (alt laps)
  • 1km run → 80 burpee broad jumps (40 each)
  • 1km run → 1000m row (500m each)
  • 1km run → 200m farmer carry (100m each)
  • 1km run → 100 sandbag lunges (50 each)
  • 1km run → 100 wall balls (50 each)
  • 1km run → done

Week 20: Taper

  • Cut volume by 50%
  • Short intense bursts only (2× 400m)
  • Nothing new — no unfamiliar stimulus
  • Sleep 8+ hrs, hydrate, eat clean
  • Race day: 10 min easy jog + movement prep

06Full Race Format

Use as your Phase 3/4 simulation template.

1
1km Run
Sled Push
+102kg men / +72kg women · alt laps
2
1km Run
Sled Pull
+102kg men / +72kg women · alt laps
3
1km Run
Burpee Broad Jumps
80 total · 40 each
4
1km Run
Row
1000m · split as desired
5
1km Run
Farmer Carry
200m · 2×24kg men / 2×16kg women
6
1km Run
Sandbag Lunges
100 total · 50 each
7
1km Run
Wall Balls
100 total · 50 each · 9kg/10ft men
8
1km Run
Ski Erg
1000m · split as desired

07Benchmarks

1km Run Pace
5:30–6:30/km
Across all 8 runs
1000m Row
sub 4:00
After running — not fresh
Wall Balls unbroken
30+
At race weight
Farmer Carry
200m
No stops at race weight
Ski Erg 500m
sub 2:20
Consistent pace
2-Mile Run Test
sub 18 min
Test monthly

08Recovery Protocol

Daily

  • 10 min mobility
  • Foam roll
  • Hydration: ½ BW in oz

Weekly

  • Sauna or hot bath
  • 30 min zone-2 cardio
  • Deep stretch

Monthly

  • Sports massage

09Progress Tracker

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