Guide
How many weeks should you train for a HYROX race?
For a full build you need about 16 weeks: 4 weeks of base, 4 weeks of threshold, 4 weeks of compromised running, 2 weeks of peak and 2 weeks of taper. It can be done with less time, but then the phases get shorter. The HYROX Sports Science Report recommends a training plan of at least 6 weeks. If you have more than 16 weeks, use the extra time for aerobic base.
In short
- 16 weeks is a full build in five phases.
- Less than 16 weeks is possible; the phases then get shorter.
- At least 6 weeks for a noticeable training effect.
- More than 16 weeks? Start with extra aerobic base.
- The last 2 weeks are always taper.
How many weeks is a full build?
A full build takes about 16 weeks. That is the standard in Benchmrk, divided over five phases that each have their own goal.
| Week | Phase | What it is about |
|---|---|---|
| 1–4 | Base | Volume and technique on the stations |
| 5–8 | Threshold | Raise your threshold pace |
| 9–12 | Compromised running | Run at race pace after station work |
| 13–14 | Peak | Full dress rehearsal at race weight |
| 15–16 | Taper and race | Get fresh, hold your pace |
Sixteen weeks is not a law. It is enough to give each phase a few weeks, with room for five benchmarks that adjust your paces. What those weeks look like day by day is on HYROX training plan.
What is the minimum?
About 6 weeks. The HYROX Sports Science Report summarises research on concurrent training (strength and endurance in one programme). The authors recommend a structured plan of at least 6 weeks, with priority for endurance training.
Outside HYROX too, 6 weeks already has an effect if the dose is right. In a study by Montero and Lundby (2017), 78 adults trained for 6 weeks, 1 to 5 times 60 minutes per week. At 1 session per week 69% did not respond, at 4 or 5 sessions everyone responded. Those who did not respond did so after 6 weeks with 2 extra sessions per week. The lesson: in a short preparation, how often you train counts, see how often to train for HYROX.
What do you do with less than 16 weeks?
You make the phases shorter, but you don't cut the taper. This is how Benchmrk adjusts the plan:
| Weeks to the race | What happens |
|---|---|
| More than 16 | First extra weeks of aerobic base, then the 16-week build |
| 8–15 | All phases shorter; taper 2 weeks, peak 1–2 weeks |
| 4–7 | No base phase; threshold, compromised running, 1 peak week, 1 taper week |
| 2–3 | Only race-specific work and taper |
| 1 | Taper only |
With 8 weeks you still have all the parts, but each block is short. With 4 to 7 weeks you build little new fitness. Then it is mostly about getting to know the race format and arriving fresh at the start.
Why are the last 2 weeks always taper?
Because a 2-week taper works best in research. Bosquet and colleagues (2007) analysed 27 studies with competitive athletes. The best effect came from a 2-week taper, in which volume drops by 41 to 60% and intensity stays the same. That is why Benchmrk uses a 2-week taper, at about 65% and then 40% of your volume. That is a choice of the app based on this research. Everything about the last two weeks is in HYROX taper.
How many weeks do you need?
That depends on the gap between where you are now and your goal time. Someone who already runs and trains regularly needs fewer weeks for the same step than someone who is just starting. Running weighs the most: in the study by Brandt and colleagues (2025), more than 60% of race time was running, and VO₂max and endurance training volume were most strongly related to finish time. Those are qualities that take time to build.
There is no study that says exactly how many weeks you need. If you want a number for your situation, work out your chance of hitting your goal time in the time you have. How your finish time is built up is covered in predict your HYROX time.
What does a short 8-week plan look like?
This is how Benchmrk divides 8 weeks over the phases. An example for someone who is already fit, with 4 training days per week.
| Week | Phase | Key session |
|---|---|---|
| 1 | Base | Technique on the stations, easy long run |
| 2–3 | Threshold | Threshold intervals, for example 4 × 1600 m |
| 4–5 | Compromised running | Sim with 750 m at race pace plus stations |
| 6 | Peak | Full dress rehearsal at race weight |
| 7–8 | Taper and race | Volume down, short sections at race pace |
You set your threshold beforehand with a test, see find your threshold pace.
How Benchmrk does it
You enter your race date and the app counts back to today. At 16 weeks you get the full build, with fewer weeks the phases get shorter and with more weeks aerobic base is added. The taper is always in. The app also shows your chance of hitting your goal time. If it is lower than 60%, it suggests a more suitable goal.
Frequently asked questions
Is 8 weeks enough to train for HYROX?
Yes, if you are already fit. In 8 weeks the phases get shorter and 2 weeks of taper remain, so the build is limited. The bigger the step to your goal time, the more weeks you need.
What is the minimum number of weeks?
The HYROX Sports Science Report recommends at least 6 weeks. With less time it is mostly about getting used to the race format and a good taper.
What do you do if your race is more than 16 weeks away?
Then you start with extra weeks of aerobic base. The last 16 weeks then follow the normal build.
Why does the taper last 2 weeks?
In a meta-analysis of 27 studies, a 2-week taper gave the best effect on performance, with a volume reduction of 41 to 60%.
Does your starting level affect how long you need to train?
Yes. The bigger the gap between your current prediction and your goal time, the more weeks you need. The quick check shows whether your goal fits the time you have.
Sources
- HYROX Sports Science Report 2025 (Robinson & Olthof, concurrent training) (accessed on 22 October 2026)
- Bosquet et al. (2007), Effects of tapering on performance – a meta-analysis, Med Sci Sports Exerc (accessed on 22 October 2026)
- Montero & Lundby (2017), Refuting the myth of non-response to exercise training, J Physiol (accessed on 22 October 2026)
- Brandt et al. (2025), Frontiers in Physiology (accessed on 22 October 2026)