16-Week HYROX Training Program

Periodised across four phases: aerobic base → capacity → engine and speed → race peak and taper. Adapt weights to your own training maxes; treat the schedule as a
flexible framework, not a rigid prescription.

Phase 1: Base Building (Weeks 1-4)

Week 1

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Monday Running Base Easy Run 30 min Zone 2 (conversational pace)

Dynamic Stretching 10 min Light

Tuesday Strength Foundation Goblet Squats 3 x 12 16kg KB

Push-ups 3 x 10 Bodyweight

Bent Over Rows 3 x 12 15kg DBs

Lunges 3 x 10 each leg Bodyweight

Plank Hold 3 x 30 sec Bodyweight

Wednesday Intervals + Stations Run easy warm-up 1km (5-6 min) Easy

400m intervals 6 x 400m, 90s rest 80% effort

SkiErg 3 x 250m Moderate

Sled Push (empty) 3 x 25m Moderate

Thursday Active Recovery Light Jog or Walk 20 min Very Easy

Mobility Work 15 min Light

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Friday Strength + Conditioning Back Squats 4x8 60% 1RM

Bench Press 4x8 60% 1RM

Deadlifts 3x8 60% 1RM

Burpees 3x8 Bodyweight

Rowing Machine 3 x 250m Moderate

Saturday Long Run Steady State Run 45 min Zone 2 (comfortable)

Sunday Rest Complete rest or light walk/stretch — —

Week 2

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Monday Running Base Easy Run 35 min Zone 2

Strides 4 x 100m 80% effort

Tuesday Strength Foundation Goblet Squats 3 x 12 20kg KB

Push-ups 3 x 12 Bodyweight

Bent Over Rows 3 x 12 17.5kg DBs

Walking Lunges 3 x 12 each leg 10kg DBs

Plank Hold 3 x 40 sec Bodyweight

Wednesday Intervals + Stations Run warm-up 1km Easy

600m intervals 5 x 600m, 2 min rest 80% effort

SkiErg 4 x 250m Moderate

Sled Push 4 x 25m Moderate

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Thursday Active Recovery Bike or Swim 25 min Easy

Yoga / Stretching 20 min Light

Friday Strength + Conditioning Back Squats 4x8 65% 1RM

Bench Press 4x8 65% 1RM

Deadlifts 3x8 65% 1RM

Burpee Broad Jumps 3 x 10 Bodyweight

Rowing Machine 3 x 500m Moderate

Saturday Long Run Steady State Run 50 min Zone 2

Sunday Rest Complete rest or very light activity — —

Week 3

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Monday Running Base Easy Run 40 min Zone 2

Hill Sprints 6 x 30 sec 85% effort

Tuesday Strength Foundation Front Squats 4 x 10 40kg

Dips or Push-ups 3 x 15 Bodyweight

Pull-ups (assisted if needed) 3x8 Bodyweight

Bulgarian Split Squats 3 x 10 each 12kg DBs

Farmer's Carry 3 x 40m 24kg KBs

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Wednesday Intervals + Stations Run warm-up 1km Easy

800m intervals 4 x 800m, 2.5 min rest 85% effort

SkiErg 4 x 500m Hard

Sled Push (25kg added) 4 x 25m Moderate-Hard

Burpees 3 x 10 Fast pace

Thursday Active Recovery Light Run or Bike 30 min Very Easy

Foam Rolling 15 min Light

Friday Strength + Conditioning Back Squats 4x6 70% 1RM

Bench Press 4x6 70% 1RM

Deadlifts 4x6 70% 1RM

Wall Balls 3 x 15 9kg ball

Rowing Machine 2 x 1000m Hard

Saturday Long Run Steady State Run 55 min Zone 2

Sunday Rest Complete rest day — —

Week 4 - Deload (reduce volume by 40%)

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Monday Easy Run Easy Run 25 min Zone 2

Tuesday Light Strength Goblet Squats 2 x 10 16kg

Push-ups 2 x 10 Bodyweight

Rows 2 x 10 12kg DBs

Wednesday Active Recovery Walk or Light Bike 30 min Very Easy

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Thursday Rest Complete rest — —

Friday Light Session Easy Run 20 min Zone 2

SkiErg 2 x 250m Easy

Saturday Easy Run Steady Run 30 min Zone 2

Sunday Rest Complete rest — —

 Phase 2: Capacity Building (Weeks 5-8)
Week 5

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Monday Tempo Run Warm-up 10 min Easy

Tempo Run 20 min Zone 3 (comfortably hard)

Cool down 10 min Easy

Tuesday Strength + Power Back Squats 4x5 75% 1RM

Push Press 4x8 40kg

Romanian Deadlifts 3 x 10 60kg

Weighted Pull-ups 3x6 +5kg

Box Jumps 3x8 Bodyweight

Wednesday HYROX Simulation Run 1km Race pace

SkiErg 1000m Hard

Run 1km Race pace

Sled Push 50m 50kg, Hard

Run 1km Race pace

Burpee Broad Jumps 80m Fast

Thursday Recovery Easy Swim or Bike 30 min Zone 1

Mobility Work 20 min Light

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Friday Strength Endurance Front Squats 4 x 10 50kg

Sandbag Lunges 3 x 20m 30kg

Farmer's Carry 4 x 50m 32kg KBs

Wall Balls 4 x 20 9kg

Rowing Machine 4 x 500m, 1:30 rest Hard

Saturday Long Run + Stations Run 60 min Zone 2

Then: SkiErg 500m Moderate

Sled Push 3 x 50m Moderate

Sunday Rest Complete rest — —

Week 6

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Monday Intervals Warm-up 1km Easy

1km intervals 4 x 1km, 2 min rest 90% effort

Cool down 1km Easy

Tuesday Max Strength Back Squats 5x5 80% 1RM

Bench Press 5x5 80% 1RM

Deadlifts 4x5 80% 1RM

Weighted Pull-ups 4x5 +7.5kg

Hanging Leg Raises 3 x 12 Bodyweight

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Wednesday HYROX Simulation Run 1km Race pace

Sled Pull 50m 75kg

Run 1km Race pace

Burpee Broad Jumps 80m Fast

Run 1km Race pace

Rowing 1000m Hard

Thursday Active Recovery Easy Run or Bike 30 min Zone 1

Mobility 15 min Light

Friday Strength Endurance Front Squats 4x8 55kg

Sandbag Lunges 4 x 20m 30kg

Farmer's Carry 4 x 50m 32kg KBs

Wall Balls 4 x 25 9kg

SkiErg 4 x 500m, 1:00 rest Hard

Saturday Long Run + Stations Run 65 min Zone 2

Wall Balls 3 x 20 9kg

Sled Push 3 x 50m Moderate

Sunday Rest Complete rest — —

Week 7
Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Monday Threshold Run Warm-up 1km Easy

Threshold reps 3 x 8 min, 2 min jog Zone 3-4

Cool down 1km Easy

Tuesday Strength + Power Back Squats 5x4 82% 1RM

Push Press 5x5 45kg

Romanian Deadlifts 4x8 65kg

Weighted Pull-ups 4x5 +10kg

Box Jumps 4x6 Bodyweight

Wednesday HYROX Simulation Run 1km Race pace

SkiErg 1000m Hard

Run 1km Race pace

Sled Push 50m 75kg

Run 1km Race pace

Sled Pull 50m 75kg

Run 1km Race pace

Burpee Broad Jumps 80m Fast

Thursday Recovery Easy Swim or Bike 35 min Zone 1

Mobility 20 min Light

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Friday Strength Endurance Front Squats 4x8 60kg

Sandbag Lunges 4 x 30m 30kg

Farmer's Carry 5 x 50m 32kg KBs

Wall Balls 4 x 30 9kg

Rowing 5 x 500m, 1:00 rest Hard

Saturday Long Run Run 70 min Zone 2

Strides 6 x 100m Fast

Sunday Rest Complete rest — —

Week 8 - Deload (reduce volume by 40%)

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Monday Easy Run Easy Run 30 min Zone 2

Tuesday Light Strength Goblet Squats 3x8 20kg

Push-ups 3x8 Bodyweight

Rows 3x8 15kg DBs

Wednesday Active Recovery Walk or Bike 30 min Very Easy

Thursday Light Mini-Sim Run 500m Easy

SkiErg 500m Easy

Run 500m Easy

Wall Balls 2 x 15 6kg

Friday Rest Complete rest — —

Saturday Easy Run Steady Run 35 min Zone 2

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Sunday Rest Complete rest — —

 Phase 3: Engine and Speed (Weeks 9-12)
Week 9

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Monday VO2 Max Intervals Warm-up 1.5km Easy

400m intervals 8 x 400m, 90s rest 95% effort

Cool down 1km Easy

Tuesday Strength + Power Back Squats 5x3 85% 1RM

Push Press 5x3 50kg

Romanian Deadlifts 4x6 70kg

Pull-ups 4 x AMRAP Bodyweight or weighted

Box Jumps 4x5 24" box

Wednesday Compromised Running Run 1km Race pace

Wall Balls 50 reps 9kg

Run 1km Race pace

Sandbag Lunges 50m 30kg

Run 1km Race pace

Burpee Broad Jumps 50m Fast

Run 1km Race pace

Farmer's Carry 100m 32kg KBs

Thursday Recovery Easy Swim or Bike 30 min Zone 1

Mobility 20 min Light

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Friday Strength Endurance Front Squats 4x6 65kg

Sandbag Lunges 5 x 30m 30kg

Farmer's Carry 5 x 60m 32kg KBs

Wall Balls 5 x 25 9kg

SkiErg 6 x 500m, 1:00 rest Hard

Saturday Long Run + Mini-Sim Run 75 min Zone 2

Then SkiErg 1000m Moderate

Sled Push 50m 50kg

Sunday Rest Complete rest — —

Week 10

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Monday Threshold + Speed Warm-up 1km Easy

Threshold reps 4 x 6 min, 90s jog Zone 4

Strides 6 x 100m Fast

Cool down 1km Easy

Tuesday Max Strength + Power Back Squats 5x3 87% 1RM

Bench Press 5x3 85% 1RM

Deadlifts 4x3 85% 1RM

Weighted Pull-ups 4x4 +12.5kg

Power Cleans 5x3 60kg

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Wednesday Half-Distance HYROX Sim Run 1km Race pace

SkiErg 1000m Race effort

Run 1km Race pace

Sled Push 50m Race weight

Run 1km Race pace

Sled Pull 50m Race weight

Run 1km Race pace

Burpee Broad Jumps 80m Race effort

Thursday Active Recovery Easy Run or Bike 35 min Zone 1

Mobility 20 min Light

Friday Strength Endurance Front Squats 4x8 60kg

Walking Lunges 4 x 40m 24kg DBs

Farmer's Carry 5 x 60m 32kg KBs

Wall Balls 5 x 30 9kg

Rowing 5 x 500m, 1:00 rest Hard

Saturday Long Run Run 80 min Zone 2

Strides 6 x 100m Fast

Sunday Rest Complete rest — —

Week 11 - Peak Volume

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Monday VO2 Intervals Warm-up 1.5km Easy

1km intervals 5 x 1km, 90s rest 90% effort

Cool down 1km Easy

Tuesday Strength + Power Back Squats 5x3 87% 1RM

Push Press 5x3 52.5kg

Romanian Deadlifts 4x5 75kg

Pull-ups 5x6 Weighted

Box Jumps 5x5 30" box

Wednesday Full HYROX Simulation Run 1km Race pace

SkiErg 1000m Race effort

Run 1km Race pace

Sled Push 50m 102kg (Open weight)

Run 1km Race pace

Sled Pull 50m 78kg (Open weight)

Run 1km Race pace

Burpee Broad Jumps 80m Race effort

Run 1km Race pace

Rowing 1000m Race effort

Run 1km Race pace

Farmer's Carry 200m 24kg KBs

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Thursday Recovery Easy Swim or Bike 40 min Zone 1

Mobility 25 min Light

Friday Strength Endurance Front Squats 5x6 65kg

Sandbag Lunges 5 x 40m 30kg

Farmer's Carry 6 x 60m 32kg KBs

Wall Balls 5 x 30 9kg

SkiErg 6 x 500m, 1:00 rest Hard

Saturday Long Run + Stations Run 85 min Zone 2

Mixed stations: SkiErg / Sled / Burpees 3 x 5 min Moderate

Sunday Rest Complete rest — —

Week 12 - Deload

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Monday Easy Run Easy Run 35 min Zone 2

Strides 4 x 100m Fast

Tuesday Light Strength Back Squats 3x5 65% 1RM

Push-ups 3 x 10 Bodyweight

Rows 3 x 10 15kg DBs

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Wednesday Mini Simulation Run 500m Easy

SkiErg 500m Moderate

Run 500m Easy

Wall Balls 2 x 20 9kg

Run 500m Easy

Thursday Rest Complete rest — —

Friday Light Session Easy Run 25 min Zone 2

Mobility 20 min Light

Saturday Easy Long Run Steady Run 45 min Zone 2

Sunday Rest Complete rest — —

 Phase 4: Race Peak and Taper (Weeks 13-16)
Week 13 - Race Pace Sharpening

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Monday Race Pace Intervals Warm-up 1.5km Easy

Race pace reps 4 x 1km, 2 min rest Goal race pace

Cool down 1km Easy

Tuesday Strength + Power (lighter) Back Squats 4x3 80% 1RM

Push Press 4x3 50kg

Romanian Deadlifts 3x5 70kg

Pull-ups 4x5 Bodyweight

Box Jumps 4x4 Bodyweight

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Wednesday Full Race Simulation Run 1km Race pace

SkiErg 1000m Race effort

Run 1km Race pace

Sled Push 50m Race weight

Run 1km Race pace

Sled Pull 50m Race weight

Run 1km Race pace

Burpee Broad Jumps 80m Race effort

Run 1km Race pace

Rowing 1000m Race effort

Run 1km Race pace

Farmer's Carry 200m 24kg KBs

Run 1km Race pace

Sandbag Lunges 100m 20kg

Run 1km Race pace

Wall Balls 100 reps 9kg

Thursday Recovery Easy Swim or Bike 30 min Zone 1

Mobility 25 min Light

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Friday Strength Endurance (lighter) Front Squats 3x6 60kg

Sandbag Lunges 3 x 30m 30kg

Farmer's Carry 4 x 50m 32kg KBs

Wall Balls 3 x 25 9kg

SkiErg 4 x 500m, 1:00 rest Hard

Saturday Long Run Run 70 min Zone 2

Strides 6 x 100m Fast

Sunday Rest Complete rest — —

Week 14 - Final Quality Block

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Monday VO2 Intervals (shortened) Warm-up 1km Easy

400m intervals 6 x 400m, 90s rest 95% effort

Cool down 1km Easy

Tuesday Strength + Power (maintain) Back Squats 4x3 80% 1RM

Push Press 4x3 47.5kg

Romanian Deadlifts 3x5 65kg

Pull-ups 3x5 Bodyweight

Box Jumps 3x4 Bodyweight

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Wednesday Half Sim (Quality) Run 1km Race pace

SkiErg 1000m Race effort

Run 1km Race pace

Sled Push 50m Race weight

Run 1km Race pace

Burpee Broad Jumps 80m Race effort

Run 1km Race pace

Wall Balls 50 reps 9kg

Thursday Recovery Easy Bike or Swim 30 min Zone 1

Mobility 20 min Light

Friday Light Conditioning Front Squats 3x5 60kg

Walking Lunges 3 x 30m 20kg DBs

Wall Balls 3 x 20 9kg

Rowing 3 x 500m Moderate

Saturday Tempo Run Warm-up 10 min Easy

Tempo 15 min Zone 3

Cool down 10 min Easy

Sunday Rest Complete rest — —

Week 15 - Taper
Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Monday Race Pace Touch Warm-up 1km Easy

Race pace reps 3 x 800m, 2 min rest Goal race pace

Cool down 1km Easy

Tuesday Strength (maintenance) Back Squats 3x3 75% 1RM

Push Press 3x3 45kg

Pull-ups 3x4 Bodyweight

Wednesday Mini Sim Run 500m Race pace

SkiErg 500m Race effort

Run 500m Race pace

Sled Push 25m Race weight

Run 500m Race pace

Wall Balls 25 reps 9kg

Thursday Easy Run Easy Run 25 min Zone 2

Strides 4 x 100m Fast

Friday Mobility Mobility / Stretching 30 min Light

Saturday Easy Run Easy Run 25 min Zone 2

Strides 4 x 80m Fast

Sunday Rest Complete rest — —

Week 16 - Race Week

Day Workout Type Exercise Sets x Reps / Duration Weight / Intensity

Monday Light Shakeout Easy Run 20 min Zone 1-2

Strides 4 x 80m Smooth, fast

Tuesday Activation Bodyweight Squats 2 x 10 Easy

Push-ups 2x8 Easy

Easy Run 15 min Zone 1

Wednesday Race Pace Touch Warm-up 800m Easy

Race pace reps 3 x 400m, 2 min rest Goal race pace

Cool down 800m Easy

Thursday Rest Complete rest or 15 min walk — —

Friday Pre-Race Shakeout Easy Run 15 min Zone 1

Strides 3 x 80m Smooth, fast

Mobility 15 min Light

Saturday RACE DAY HYROX Competition Full race All-out

Sunday Active Recovery Light Walk 30-45 min Very easy

Mobility 15 min Light

Note: Weeks 1-6 follow the detail published in the source article (with Week 6 completed). Weeks 7-16 are constructed in keeping with the periodisation framework — capacity work in Phase 2, VO2 /
compromised running in Phase 3, sharpening and taper in Phase 4. Loads are illustrative; calibrate to your own training maxes and recovery.