This Hyrox training plan runs for 12 weeks in three phases: get your body ready, build strength and running capacity, then rehearse the race. It is written for adults over 30 who want to finish strong and come out of it without an injury.

Hyrox is eight 1 km runs, each followed by a workout station. In race order: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls.

Half the race is running. The other half is strength under fatigue. Most people train one and hope the other turns up on the day.

Why most Hyrox training plans go wrong

The free plans online are written for fit 25-year-olds. They jump straight into race simulations from week one.

For a 40-year-old who has not run consistently in years, that is how you end up with sore Achilles, cranky knees and a lower back that hates the sled.

We start further back, so you get to the start line in one piece.

The 12-week Hyrox training plan

Weeks 1 to 4: a healthy person. Easy running to build a base, two strength sessions a week, and work on the joints that take a beating: ankles, hips, upper back. You learn lunge, carry and wall ball technique while you are fresh.

Weeks 5 to 8: a healthy athlete. Running volume goes up. Strength gets heavier. We add compromised running, which is running straight after a station, because that is what race day feels like.

Weeks 9 to 12: race ready. Half and full simulations, pacing practice, transitions, and a taper in the final 10 days so you arrive fresh, not flat.

Hyrox training plan for beginners: a sample week

This is week 3 for a first-timer training four days a week.

• Monday, strength: goblet squat, Romanian deadlift, split squat, push-up, single-arm row, farmers carry.
• Tuesday, easy run: 30 minutes at a pace where you can hold a conversation.
• Thursday, stations: technique work on wall balls, lunges and sled or a weighted push alternative, short efforts with full rest.
• Saturday, intervals: 6 x 400 m at a steady hard effort, walk 90 seconds between.

The other days are rest or a walk. Recovery is part of the plan, not a break from it. If you finish a week feeling smashed, tell us and we change the next one. Our guide to being sore after gym covers what is normal and what is not.

Hyrox workout plan: the stations that catch people out

Sled push and pull. Low hips, short fast steps, arms locked. Train leg strength in the gym so the sled is not the first time your legs work this hard.

Burpee broad jumps. Landing is the skill. Soft knees, hips back, quiet feet.

Sandbag lunges. The hips and knees take the load. Split squats and step-ups in phase 1 make these far easier.

Wall balls. They come last, when your legs are gone. Practise them tired, not just fresh.

The running half

If running is your weak spot, build it first. Our running plan for beginners is a good start, and the running strength program protects the legs that carry you through all eight kilometres.

Get your Hyrox plan written for you

A downloaded plan cannot see your old injury or your work roster. Ours can. We assess you by video, write the 12 weeks around your week, and adjust it as you go. Fill out the form below to get started, or see all our online fitness programs.

HYROX is a trademark of its owner. Propel Fit is an independent coaching business and is not affiliated with or endorsed by HYROX.