Your first HYROX.
New to this, with some running or some gym but not both yet. The app’s Beginner level starts with how each station moves, then builds toward your division’s race weight by race week.
What the Beginner level changes.
- Weeks 1 and 2 are skill sessions: all eight stations at 50 to 60 percent of race weight, technique cues first.
- Every load reads “up to”: race weight is the target by race week, not today’s number.
- The brick from week 2; repeats up to 6 × 1 km; the fourth run easy, not a tempo.
- The easy run grows to 5 miles.
- Beginner circuits until week 3, intermediate after.
Weeks 1 and 2: skill first.
The circuit day is a skill session: two rounds of all eight stations, technique first, at 50 to 60 percent of race weight, the order changed each time (race order, sleds first, ergs first, the wall first). Every station step carries its learning cue: find the hand height that lets your hips stay low on the sled, drill legs, back, arms on the rower, squat to a box before you add the wall ball’s throw.
From week 3 the circuits take over: rounds of three or four stations with an erg, a finisher block, then core, the loads reading “up to” your race weight until race week makes it the target.
The running, kept simple.
The key run is the race’s own: 1 km repeats at your race leg pace with 90 seconds of walking between, up to 6 × 1 km at this level. The fourth run of the week is easy, not a tempo. The easy run grows to 5 miles and never runs past 75 minutes. Your race leg pace is the faster of your goal’s leg pace and the pace your own running already holds.
Twelve weeks at the Beginner level, week by week.
The runner of the other plan pages (Open men, a Sub 1:45 goal, a 22:00 5K, the full kit, the default week) at the Beginner level, 12 weeks to a Sunday race, every row from the app’s own generator. Deloads in weeks 4 and 8. 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.
| Week | Phase | Key run | Circuit | Brick or sim | Strength | Easy run · running |
|---|---|---|---|---|---|---|
| 1 | base | Race pace · 5 × 1 km | Skill Session · Race Order | none | Lower | 3 mi, 3 mi, 3 mi · 14.1 mi running |
| 2 | base | Race pace · 5 × 1 km | Skill Session · Sleds First | Mini-Brick 400s · Sled Push | Upper and Carries | 3 mi, 3 mi · 13.6 mi running |
| 3 | build | Race pace · 6 × 1 km | Race-Weight Push Circuit | Mini Sim · Back Four sim | Lower | 3 mi, 3.5 mi · 13.7 mi running |
| 4 | build · deload | Race pace · 2 × 1 km | Ski, Jump, Carry Circuit | Mini-Brick 800s · Lunges | Deload | 1.8 mi, 2 mi · 10.5 mi running |
| 5 | build | Race pace · 6 × 1 km | Race-Weight Wall Circuit | Brick · Carry | Lower | 3 mi, 4 mi · 17.3 mi running |
| 6 | build | Race pace · 6 × 1 km | Race-Weight Push Circuit | Half Sim · Front Half sim | Upper and Carries | 3 mi, 4 mi · 15.7 mi running |
| 7 | peak | Race pace · 6 × 1 km | Peak Pull Circuit | Brick · Sled Pull | Maintenance | 3 mi, 4 mi · 18 mi running |
| 8 | peak · deload | Race pace · 2 × 1 km | Race-Weight Wall Circuit | Mini-Brick 400s · Sled Push | Deload | 1.8 mi, 2.5 mi · 10 mi running |
| 9 | peak | Race pace · 6 × 1 km | Peak Push Circuit | Half Sim · Back Half sim | Maintenance | 3 mi, 4.5 mi · 16.2 mi running |
| 10 | peak | Race pace · 6 × 1 km | Peak Pull Circuit | Full Sim sim | Maintenance | 3 mi, 5 mi · 19.2 mi running |
| 11 | peak | Sharpen · 6 × 800 m | Peak Lunge Circuit | Mini Sim · Back Four sim | Maintenance | 3 mi, 5 mi · 14.5 mi running |
| 12 | taper | Easy shakeout and strides | Activation Round · Push | 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, brick legs, the easy runs and the jogs around the station work), not the station meters; race week counts the miles before race day itself. The Beginner level has no tempo day: the week’s other runs are easy, and the table lists each one’s miles.
The three levels.
If you have raced before or train most weeks, Average or Advanced fits better. The app asks once, in the wizard.
Beginner
- Weeks 1 and 2 are skill sessions: all eight stations at 50 to 60 percent of race weight, technique cues first
- Every load reads “up to”: race weight is the target by race week, not today’s number
- The brick from week 2; repeats up to 6 × 1 km; the fourth run easy, not a tempo
- The easy run grows to 5 miles
Average
- The brick from week 1; race-weight circuits from the build
- A tempo day every week
- Repeats up to 7 × 1 km
- The easy run grows to 6 miles
Advanced
- Advanced circuits from week 1, six rounds at race weight
- A 5 mile tempo; repeats to the race’s own 8 × 1 km
- Peak bricks with two stations after a leg
- The easy run grows to 8 miles
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.
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.
Your first race, trained.
Pick your race date, your division and the Beginner level, mark your week, and the app builds the plan: skill sessions first, every load a ceiling to build toward, every run on your Apple Watch.
See the HYROX planWhy Not is not affiliated with or endorsed by HYROX. HYROX is a trademark of HYROX World GmbH.