Your Hyrox Plan

This plan will take 19 weeks, with a gradual increase in milage and a number of different sessions designed to get your body used to quicker
paces and longer distances.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly Aim
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly Aim

2 KMs 2 KMs
0 KMs 2 KMs 0 KMs 2 KMs
Steady Run Easy Run 0 KMs
Rest Day Intervals Rest Day Easy Run
Rest Day 8 KMs
1 60 mins 60 mins
60 mins 60 mins 60 mins 60 mins 360 mins
SkiErg Farmers Carry 0 mins
Sled Push Sled Pull Farmers Carry Overhead Presses
Burpee Jumps on Wall Squats Rest
Sandbag Lunges Rowing Squats Chest Presses
Wall Balls Deadlifts

2 KMs 2 KMs
0 KMs 2 KMs 0 KMs 4 KMs
Steady Run Easy Run 0 KMs
Rest Day Intervals Rest Day Easy Run
Rest Day 10 KMs
2 60 mins 60 mins
60 mins 60 mins 60 mins 60 mins 360 mins
SkiErg Farmers Carry 0 mins
Sled Push Sled Pull Farmers Carry Overhead Presses
Burpee Jumps on Wall Squats Rest
Sandbag Lunges Rowing Squats Chest Presses
Wall Balls Deadlifts

3 KMs 3 KMs
0 KMs 3 KMs 0 KMs 5 KMs
Steady Run Easy Run 0 KMs
Rest Day Intervals Rest Day Easy Run
Rest Day 14 KMs
3 60 mins 60 mins
60 mins 60 mins 60 mins 60 mins 360 mins
SkiErg Farmers Carry 0 mins
Sled Push Sled Pull Farmers Carry Overhead Presses
Burpee Jumps on Wall Squats Rest
Sandbag Lunges Rowing Squats Chest Presses
Wall Balls Deadlifts
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly Aim

3 KMs 3 KMs
0 KMs 3 KMs 0 KMs 5 KMs
Steady Run Easy Run 0 KMs
Rest Day Intervals Rest Day Easy Run
Rest Day 14 KMs
4 60 mins 60 mins
60 mins 60 mins 60 mins 60 mins 360 mins
SkiErg Farmers Carry 0 mins
Sled Push Sled Pull Farmers Carry Overhead Presses
Burpee Jumps on Wall Squats Rest
Sandbag Lunges Rowing Squats Chest Presses
Wall Balls Deadlifts

3 KMs 3 KMs
0 KMs 3 KMs 0 KMs 6 KMs
Steady Run Easy Run 0 KMs
Rest Day Intervals Rest Day Easy Run
Rest Day 15 KMs
5 60 mins 60 mins
60 mins 60 mins 60 mins 60 mins 360 mins
SkiErg Farmers Carry 0 mins
Sled Push Sled Pull Farmers Carry Overhead Presses
Burpee Jumps on Wall Squats Rest
Sandbag Lunges Rowing Squats Chest Presses
Wall Balls Deadlifts

3 KMs 3 KMs
0 KMs 3 KMs 0 KMs 6 KMs
Steady Run Easy Run 0 KMs
Rest Day Intervals Rest Day Easy Run
Rest Day 15 KMs
6 60 mins 60 mins
60 mins 60 mins 60 mins 60 mins 360 mins
SkiErg Farmers Carry 0 mins
Sled Push Sled Pull Farmers Carry Overhead Presses
Burpee Jumps on Wall Squats Rest
Sandbag Lunges Rowing Squats Chest Presses
Wall Balls Deadlifts
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly Aim

4 KMs 4 KMs
0 KMs 4 KMs 0 KMs 7 KMs
Steady Run Easy Run 0 KMs
Rest Day Intervals Rest Day Easy Run
Rest Day 19 KMs
7 60 mins 60 mins
60 mins 60 mins 60 mins 60 mins 360 mins
SkiErg Farmers Carry 0 mins
Sled Push Sled Pull Farmers Carry Overhead Presses
Burpee Jumps on Wall Squats Rest
Sandbag Lunges Rowing Squats Chest Presses
Wall Balls Deadlifts

4 KMs 4 KMs
0 KMs 4 KMs 0 KMs 8 KMs
Steady Run Easy Run 0 KMs
Rest Day Intervals Rest Day Easy Run
Rest Day 20 KMs
8 60 mins 60 mins
60 mins 60 mins 60 mins 60 mins 360 mins
SkiErg Farmers Carry 0 mins
Sled Push Sled Pull Farmers Carry Overhead Presses
Burpee Jumps on Wall Squats Rest
Sandbag Lunges Rowing Squats Chest Presses
Wall Balls Deadlifts

4 KMs 4 KMs
0 KMs 4 KMs 0 KMs 8 KMs
Steady Run Easy Run 0 KMs
Rest Day Intervals Rest Day Easy Run
Rest Day 20 KMs
9 60 mins 60 mins
60 mins 60 mins 60 mins 60 mins 360 mins
SkiErg Farmers Carry 0 mins
Sled Push Sled Pull Farmers Carry Overhead Presses
Burpee Jumps on Wall Squats Rest
Sandbag Lunges Rowing Squats Chest Presses
Wall Balls Deadlifts
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly Aim

5 KMs 5 KMs
0 KMs 5 KMs 0 KMs 9 KMs
Steady Run Easy Run 0 KMs
Rest Day Intervals Rest Day Easy Run
Rest Day 24 KMs
10 60 mins 60 mins
60 mins 60 mins 60 mins 60 mins 360 mins
SkiErg Farmers Carry 0 mins
Sled Push Sled Pull Farmers Carry Overhead Presses
Burpee Jumps on Wall Squats Rest
Sandbag Lunges Rowing Squats Chest Presses
Wall Balls Deadlifts

5 KMs 5 KMs
0 KMs 5 KMs 0 KMs 9 KMs
Steady Run Easy Run 0 KMs
Rest Day Intervals Rest Day Easy Run
Rest Day 24 KMs
11 60 mins 60 mins
60 mins 60 mins 60 mins 60 mins 360 mins
SkiErg Farmers Carry 0 mins
Sled Push Sled Pull Farmers Carry Overhead Presses
Burpee Jumps on Wall Squats Rest
Sandbag Lunges Rowing Squats Chest Presses
Wall Balls Deadlifts

5 KMs 5 KMs
0 KMs 5 KMs 0 KMs 10 KMs
Steady Run Easy Run 0 KMs
Rest Day Intervals Rest Day Easy Run
Rest Day 25 KMs
12 60 mins 60 mins
60 mins 60 mins 60 mins 60 mins 360 mins
SkiErg Farmers Carry 0 mins
Sled Push Sled Pull Farmers Carry Overhead Presses
Burpee Jumps on Wall Squats Rest
Sandbag Lunges Rowing Squats Chest Presses
Wall Balls Deadlifts
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly Aim

6 KMs 6 KMs
0 KMs 6 KMs 0 KMs 10 KMs
Steady Run Easy Run 0 KMs
Rest Day Intervals Rest Day Easy Run
Rest Day 28 KMs
13 60 mins 60 mins
60 mins 60 mins 60 mins 60 mins 360 mins
SkiErg Farmers Carry 0 mins
Sled Push Sled Pull Farmers Carry Overhead Presses
Burpee Jumps on Wall Squats Rest
Sandbag Lunges Rowing Squats Chest Presses
Wall Balls Deadlifts

6 KMs 6 KMs
0 KMs 6 KMs 0 KMs 10 KMs
Steady Run Easy Run 0 KMs
Rest Day Intervals Rest Day Easy Run
Rest Day 28 KMs
14 60 mins 60 mins
60 mins 60 mins 60 mins 60 mins 360 mins
SkiErg Farmers Carry 0 mins
Sled Push Sled Pull Farmers Carry Overhead Presses
Burpee Jumps on Wall Squats Rest
Sandbag Lunges Rowing Squats Chest Presses
Wall Balls Deadlifts

6 KMs 6 KMs
0 KMs 6 KMs 0 KMs 10 KMs
Steady Run Easy Run 0 KMs
Rest Day Intervals Rest Day Easy Run
Rest Day 28 KMs
15 60 mins 60 mins
60 mins 60 mins 60 mins 60 mins 360 mins
SkiErg Farmers Carry 0 mins
Sled Push Sled Pull Farmers Carry Overhead Presses
Burpee Jumps on Wall Squats Rest
Sandbag Lunges Rowing Squats Chest Presses
Wall Balls Deadlifts
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly Aim

6 KMs 6 KMs
0 KMs 6 KMs 0 KMs 10 KMs
Steady Run Easy Run 0 KMs
Rest Day Intervals Rest Day Easy Run
Rest Day 28 KMs
16 60 mins 60 mins
60 mins 60 mins 60 mins 60 mins 360 mins
SkiErg Farmers Carry 0 mins
Sled Push Sled Pull Farmers Carry Overhead Presses
Burpee Jumps on Wall Squats Rest
Sandbag Lunges Rowing Squats Chest Presses
Wall Balls Deadlifts

7 KMs 7 KMs
0 KMs 7 KMs 0 KMs 10 KMs
Steady Run Easy Run 0 KMs
Rest Day Intervals Rest Day Easy Run
Rest Day 31 KMs
17 60 mins 60 mins
60 mins 60 mins 60 mins 60 mins 360 mins
SkiErg Farmers Carry 0 mins
Sled Push Sled Pull Farmers Carry Overhead Presses
Burpee Jumps on Wall Squats Rest
Sandbag Lunges Rowing Squats Chest Presses
Wall Balls Deadlifts

2 KMs 2 KMs
0 KMs 2 KMs 0 KMs 2 KMs
Steady Run Easy Run 0 KMs
Rest Day Intervals Rest Day Easy Run
Rest Day 8 KMs
18 60 mins 60 mins
60 mins 60 mins 60 mins 60 mins 360 mins
SkiErg Farmers Carry 0 mins
Sled Push Sled Pull Farmers Carry Overhead Presses
Burpee Jumps on Wall Squats Rest
Sandbag Lunges Rowing Squats Chest Presses
Wall Balls Deadlifts
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly Aim

0 KMs 1 KMs
2 KMs 2 KMs 0 KMs 1 KMs
Rest Day Easy Run
Steady Run Intervals Rest Day Easy Run
8 KMs 14 KMs
19 60 mins 60 mins
60 mins 60 mins 60 mins 60 mins Race Day 360 mins
SkiErg Farmers Carry
Sled Push Sled Pull Farmers Carry Overhead Presses
Burpee Jumps on Wall Squats
Sandbag Lunges Rowing Squats Chest Presses
Wall Balls Deadlifts

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