From Base Building to Race Day • The Complete Prep Plan
This 8-week block takes you from general fitness to race-ready. Three phases: Build (weeks 1-4), Peak (weeks 5-6), and Taper (weeks 7-8). Each week trains the 5 pillars of Hyrox: running, upper body stations, lower body stations, grip endurance, and race simulation.
| Week | Phase | Running | Stations | Strength | Focus |
|---|---|---|---|---|---|
| 1 | Build | 3x runs, easy pace | 2x station practice (light) | 3x compound lifts | Base aerobic fitness, learn station technique |
| 2 | Build | 3x runs + 1x intervals | 2x station combos | 3x compound lifts | Add run-to-station transitions |
| 3 | Build | 3x runs + 1x tempo | 3x station practice (race weight) | 2x strength | Station work at race-weight loads |
| 4 | Build | 3x runs + 1x long run | 3x station combos (race weight) | 2x strength | Build volume, test grip endurance |
| 5 | Peak | 3x runs (race pace) | 2x full simulations (4 stations) | 1x maintenance | Race-pace running between stations |
| 6 | Peak | 2x runs + 1x race sim | 1x full 8-station simulation | 1x maintenance | Full race simulation — practice pacing |
| 7 | Taper | 2x easy runs | 1x light station touch | None | Volume drops 50%. Intensity stays. Rest. |
| 8 | Race | 1x shakeout run | Light movement only | None | Race week. Sleep, eat, hydrate. Trust training. |
Run: 4x 1km at race pace, 90s rest between. Then: 1000m SkiErg + 75 wall balls (break 15-15-15-15-15). Focus on pacing the SkiErg at target split.
Squat 3x5 at 75%, RDL 3x8, Farmers hold 3x 45s (race weight), Strict press 3x8. Low volume, maintain strength base without fatigue.
Run: 2km easy + 2km tempo. Then: 50m sled push + 50m sled pull + 100m sandbag lunges (race weight). Full rest between. Focus on technique under fatigue.
30 min easy row or bike. Mobility work. Foam rolling. This is a rest day that moves.
4 rounds: 1km run → station (SkiErg, sled push, burpee broad jump, rowing). Race pace. Time everything. Review splits after.
8-10 km at easy pace (Zone 2). Build the aerobic base that carries you through the back half of the race.