The 12 week HYROX training plan.
Twelve weeks: room for two deloads, both half simulations and the full sim two weeks out.
How the 12 weeks build.
Two base weeks, four build, five peak and race week: the base is the first fifth of the plan, the peak starts at 55 percent, the taper is race week. Deloads in weeks 4 and 8, at 60 percent of the running and fewer circuit rounds, the sessions kept. The simulations: the mini sim of the back four in week 3, the front half sim in week 6, the back half sim in week 9, the full sim in week 10 and the mini sim of the back four in week 11. The week before race week sharpens with 6 × 800 m.
This is Bob’s plan at 12 weeks: Open men, Average, a Sub 1:45 goal, a recent 22:00 5K, his race on a Sunday 12 weeks from a Monday start. Every row is the app’s generator; only the plan length differs from the 14 week plan on the training plan page.
| Week | Phase | Key run | Circuit | Brick or sim | Strength | Easy run · running |
|---|---|---|---|---|---|---|
| 1 | base | Race pace · 5 × 1 km | Ski, Sled, Wall Circuit | Mini-Brick 400s · Sled Push | Lower | 4 mi · 16.1 mi running |
| 2 | base | Race pace · 5 × 1 km | Ski, Jump, Carry Circuit | Mini-Brick 800s · Lunges | Upper and Carries | 4 mi · 17.6 mi running |
| 3 | build | Race pace · 6 × 1 km | Race-Weight Wall Circuit | Mini Sim · Back Four sim | Lower | 4.5 mi · 16.2 mi running |
| 4 | build · deload | Race pace · 2 × 1 km | Ski, Sled, Wall Circuit | Mini-Brick 400s · Sled Push | Deload | 3 mi · 13.7 mi running |
| 5 | build | Race pace · 6 × 1 km | Race-Weight Pull Circuit | Brick · Wall Balls | Lower | 5 mi · 20.3 mi running |
| 6 | build | Race pace · 7 × 1 km | Race-Weight Wall Circuit | Half Sim · Front Half sim | Upper and Carries | 5 mi · 18.8 mi running |
| 7 | peak | Race pace · 7 × 1 km | Peak Push Circuit | Brick · Row | Maintenance | 5 mi · 21.6 mi running |
| 8 | peak · deload | Race pace · 3 × 1 km | Race-Weight Pull Circuit | Mini-Brick 800s · Lunges | Deload | 3 mi · 15.3 mi running |
| 9 | peak | Race pace · 7 × 1 km | Peak Lunge Circuit | Half Sim · Back Half sim | Maintenance | 5.5 mi · 19.3 mi running |
| 10 | peak | Race pace · 7 × 1 km | Peak Wall Circuit | Full Sim sim | Maintenance | 6 mi · 22.8 mi running |
| 11 | peak | Sharpen · 6 × 800 m | Peak Push Circuit | Mini Sim · Back Four sim | Maintenance | 6 mi · 17 mi running |
| 12 | taper | Easy shakeout and strides | Activation Round · Wall | none | none | Race day · 5.5 mi before |
Every row is the generator’s. The running column is the week’s run miles as the app counts them (repeats, tempo, brick legs, the easy run and the jogs around the station work), not the station meters; race week counts the miles before race day itself. A tempo day sits in every week but race week; it is left off the table for room.
What each week holds.
Six kinds of session, one of each most weeks, placed on the days you mark.
- 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.
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.
Other lengths.
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.
Your race date in. Your plan out.
Pick your race date, your division and your level, mark your week, and the app builds this plan for you: every run on your Apple Watch, every station session on the phone with your loads, your targets on the board.
See the HYROX planWhy Not is not affiliated with or endorsed by HYROX. HYROX is a trademark of HYROX World GmbH.