The HYROX training plan, week by week.

What a week holds.

Six kinds of session, one of each most weeks. The key run is the race’s own session: 1 km repeats at your race leg pace with 90 seconds of walking between, the same split every rep. A tempo day, a station circuit, a lifting day, a brick and the week’s easy run fill the rest. Your week is yours: tap each day run, gym, both or off, and the plan places the sessions on it.

• Race pace repeats. N × 1 km with 90 s walking between: five in the base, six in the build, up to eight in the peak by level. “This is the pace you will hold between stations.”
• Tempo. A threshold session that changes shape each week: cruise 1000s, 2K repeats, a progression run, tempo and 400s, a tempo block.
• Station circuit. Rounds of three or four stations with an erg, then a finisher block on one station, then core. Light loads in the base, race weight from the build.
• Strength. Lower one week, upper and carries the next; maintenance in the peak; a deload session in deload weeks.
• Brick. 1 km at race leg pace, then a station at race weight, five or six times. A simulation replaces it in the weeks that carry one.
• The easy run. The week’s longer run, at an easy pace, growing through the plan: to 5 miles for a beginner, 6 for Average, 8 for Advanced, never over 75 minutes.

How the weeks build.

Four phases on one rule: the base is the first fifth of the plan, the peak starts at 55 percent, the taper is race week. A deload every fourth week from ten weeks up, at 60 percent of the running and fewer circuit rounds, the sessions kept. Simulations are rare and scheduled: a mini sim of the back four stations in week 3, a half sim at the midpoint, the back half three weeks out, the full race two weeks out at about 85 percent effort, and a mini sim the week before race week.

This is Bob’s plan at 14 weeks: Open men, Average, a Sub 1:45 goal, a recent 22:00 5K, his race on a Sunday 14 weeks from a Monday start. Every row is the app’s generator; only the plan length differs from the other length pages. Today he is in week 3, marked below; deloads fall in weeks 4 and 8.

The three levels.

The app asks one question: which engine have you been feeding. The answer sets the shape of the week, the ceiling on the easy run, how many repeats the key run reaches and which circuits the plan may hand you.

How many sessions a week.

You mark the days, the plan counts them: three to seven. Seven adds an easy run. Six is the full week. Five drops the tempo. Four drops the tempo and folds the lifting into the circuit day. Three keeps the key run and the circuit and alternates the brick with the easy run.

The taper.

Race week is one week and it is light on purpose: an activation round of all eight stations at 60 percent load on the first gym day, three easy miles, strides on Thursday, rest, and race day. The week before it sharpens: 6 × 800 m instead of the 1 km repeats, faster than race pace and shorter than the race leg.

How long the plan is.

The race date sets it: the weeks from the day you start to race day, rounded to the nearest week, two at the least and sixteen at the most. Six weeks and up has a base phase; five and under goes straight to race work. A race more than sixteen weeks out starts its plan sixteen weeks before race day. The last week always ends on race day.