Plan and build-up

How to structure your weeks towards your goal time: how long and how often to train, what gets priority with a fixed number of sessions, how to build sims and how to return after an injury.

GuideHow many weeks should you train for a HYROX race?Plan for about 16 weeks for a full build, and at least 6 weeks for a noticeable effect. What to do with 6, 10, 16 or more weeks until your race.5 min
TrainingWhat does a good HYROX training plan look like?A 16-week HYROX plan in five phases, with threshold training, five benchmarks and a 2-week taper. Includes an example week and tables.5 min
3–5×How often per week should you train for HYROX?At least 2, ideally 3 to 5 sessions a week. What research says about frequency, and how to plan 2 to 7 days.5 min
TrainingCan you train for HYROX without a HYROX gym or at home?No sled, SkiErg or wall ball nearby? Replace every station in a regular gym or at home, and fit a WOD from your gym into your plan.4 min
8 × 750 mHow do you build a HYROX simulation workout?A HYROX sim grows from 4 rounds with half stations to a full dress rehearsal. Per phase: distance, station volume, pace and when to stop.5 min
TrainingHow do you train for HYROX Doubles?In Doubles you run together and split the stations. Set your team pace, split each station by your strengths and train a shared sim.4 min
GuideHow do you build running back up after an injury, towards a race?Keep your fitness with cycling or aqua jogging, test whether your calf is ready and build up over 3 weeks of walking and running. Always with your physio.6 min
GuideFour sessions a week and a 1:15 goal time: what comes first?Four sessions and a 1:15 goal time. How to choose what comes first based on your own gap, with two example weeks and what changes with 3 or 5.New8 min