Guide
How do you build up over 13 weeks to HYROX Amsterdam?
With 13 weeks to HYROX Amsterdam (22 to 31 January 2027) you can do almost a full build: 3 weeks of base, 3 weeks of threshold, 3 weeks of compromised running, 2 weeks of peak and 2 weeks of taper. That is 3 weeks shorter than the standard 16 weeks. If you race on Friday 22 January, your last heavy sim falls between 8 and 12 January and your last heavy strength between 12 and 15 January.
In short
- 13 weeks is 3 weeks shorter than the standard build of 16 weeks.
- Example split: 3 weeks base, 3 threshold, 3 compromised running, 2 peak, 2 taper.
- The peak weeks fall around Christmas and New Year; plan your sims on fixed days.
- Last heavy sim 10 to 14 days before the race, last heavy strength 7 to 10 days before.
- Amsterdam runs over two weeks; shift the taper dates with your race day.
When is HYROX Amsterdam and what do you need to arrange?
HYROX Amsterdam takes place from 22 to 31 January 2027 at RAI Amsterdam, Europaplein 24. The first weekend is Friday 22 to Sunday 24 January, the second part runs from Wednesday 27 to Sunday 31 January. The schedule per division is provisional.
| What | According to the race page |
|---|---|
| Dates | 22 to 31 January 2027, over two weeks |
| Location | RAI Amsterdam |
| Doors | 07:00 for all participants |
| Early check-in | Not yet known (TBA) |
| Check-in on race day | From 90 minutes before the first start wave of your division |
| Start time | Individual link about 3 days beforehand, cannot be changed |
| Cancelling | Only with Flex Add-On: 100% back up to 31 days before the race, 50% up to 7 days before |
| Transfers | Not possible, not even to another division |
Parking, changing rooms and warm-up space are still TBA on the race page.
How do you divide 13 weeks over the phases?
3 weeks of base, 3 threshold, 3 compromised running, 2 peak and 2 taper. This is an example split for a race on Friday 22 January, derived from the standard 16-week build. You can find the standard on the HYROX training plan.
| Phase | Weeks | Period | Goal |
|---|---|---|---|
| Base | 3 | 22 Oct to 11 Nov | Build volume, technique at the stations |
| Threshold | 3 | 12 Nov to 2 Dec | Raise your threshold pace |
| Compromised running | 3 | 3 to 23 Dec | Running at race pace after station work |
| Peak | 2 | 24 Dec to 6 Jan | Full dress rehearsal, race weights |
| Taper | 2 | 7 to 21 Jan | Get fresh; last heavy sim between 8 and 12 Jan |
In the app, volume grows by about 6% per week, with a lighter week (70%) at the end of the base and threshold phases. How many weeks you need in general is in how many weeks to train for HYROX.
How do you train around Christmas and New Year?
Plan the peak weeks on fixed days, and keep your sim and your threshold session leading. In this example the two peak weeks fall from 24 December to 6 January. Those are exactly the weeks with holidays. So put your two most important sessions, the sim and the threshold, in your diary first; the easy long run can be moved.
If you need a lighter training week because of travel or family, do it in week 10 or 11 and keep the sim in. A shorter sim is better than none. See building a HYROX simulation.
How do you taper for Amsterdam?
Taper for 2 weeks with less volume and the same pace. Bosquet and colleagues (2007) analysed 27 studies; a taper of 2 weeks worked best. In the Benchmrk rules that is about 65% volume in the first week and 40% in the second. For a race on Friday 22 January that means:
| What | When |
|---|---|
| Taper starts | Thursday 7 January |
| Last heavy sim | Between Friday 8 and Tuesday 12 January |
| Last heavy strength | Between Tuesday 12 and Friday 15 January |
| Race | Friday 22 January |
If you race in the second part, for example on Saturday 30 January, shift everything by 8 days. The full explanation is in the HYROX taper.
Which division and format do you choose?
You enter for a division, and cannot switch afterwards. According to the race page, Amsterdam has Men, Women, the Pro divisions, Doubles, Relay and Company Challenge. Choose Pro only if the heavy stations do not cost you extra minutes; the weights are in Open or Pro. If you race in Doubles, train together, see training for HYROX Doubles.
How Benchmrk does it
You enter your race date and division, and the plan counts back from that day. With 13 weeks the phases get slightly shorter than with 16 weeks. The app plans your last heavy sim 10 to 14 days before the race, uses your own threshold pace and adjusts the plan to what you log. With the quick check you see beforehand whether your goal time fits.
Frequently asked questions
Is 13 weeks enough for HYROX Amsterdam?
Yes. The HYROX Sports Science Report names at least 6 weeks, and Benchmrk uses 16 weeks as a full build. With 13 weeks the phases get slightly shorter.
Where is HYROX Amsterdam?
At RAI Amsterdam, Europaplein 24. The race page says doors open at 07:00 for all participants.
When is my race in Amsterdam?
The race runs from 22 to 31 January 2027, spread over two weeks. Which day you race depends on your division. Your personal start time follows about 3 days beforehand.
Which divisions are there in Amsterdam?
According to the race page, among others Men, Women, the Pro divisions, Doubles, Relay and Company Challenge, plus HYROX Youngstars for ages 8 to 15. Pro divisions race on certain days.
Can I still cancel my ticket?
Only with a Flex Add-On, and you cannot add that afterwards. It gets you 100% back up to 31 days before race day and 50% up to 7 days before. For a race on 22 January, that is up to 22 December.
Sources
- HYROX Amsterdam, official race page (dates, location, divisions, tickets) (accessed on 22 October 2026)
- HYROX, Find my race (calendar 2026/27) (accessed on 22 October 2026)
- HYROX Sports Science Report 2025 (Robinson & Olthof, concurrent training) – Recommendation to train in a structured way for at least 6 weeks. (accessed on 22 October 2026)
- HYROX Singles Rulebook, season 26/27 (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)