The 8 week HYROX training plan.

How the 8 weeks build.

One base week, three build, three peak and race week: the base is the first fifth of the plan, the peak starts at 55 percent, the taper is race week. No deload week: the app deloads every fourth week only in plans of ten weeks or more. The simulations: the mini sim of the back four in week 3, the front half sim in week 5, the full sim in week 6 and the mini sim of the back four in week 7. The week before race week sharpens with 6 × 800 m.

This is Bob’s plan at 8 weeks: Open men, Average, a Sub 1:45 goal, a recent 22:00 5K, his race on a Sunday 8 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.

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.