Free Hyrox Training Plan PDF: Download
Before you download a HYROX® training plan PDF, know what separates a complete plan from a template. Based on recent seasons of race data.
What a twelve-week plan can provide
A twelve-week template can organize training, but it cannot guarantee a finish time or suit every starting point. Before using it, assess current running, strength, station skill, available equipment, injury history and weekly time. Athletes without a stable training base may need a longer preparation period or fewer sessions.
ACSM resistance-training position stand 2026 · Concurrent training systematic review and meta-analysis
Keep the race task correct
Current Singles consists of eight designated runs of approximately 1,000 m and the fixed station sequence: 1,000 m SkiErg, 50 m Sled Push, 50 m Sled Pull, 80 m Burpee Broad Jumps, 1,000 m Row, 200 m Farmers Carry, 100 m Sandbag Lunges and 100 Wall Balls. Loads depend on division. Training substitutions are not official equivalents.
HYROX® Singles Rulebook 2026/27
Four adjustable phases
Use four adjustable phases: base work for tolerable aerobic volume and movement skill; build work that gradually raises load or volume; specific work that combines selected runs and stations; and a taper that reduces fatigue before racing. Phase lengths and intensity should respond to the athlete rather than fixed finish-time labels.
ACSM resistance-training position stand 2026 · Concurrent training systematic review and meta-analysis · Tapering meta-analysis
A scalable training week
An example week may contain two or three runs, two strength or station sessions, one optional controlled combination and one or more recovery days. Do not make every station session start and end with hard 1 km runs. Separate demanding lower-body sessions when needed and count running, jumping, sled and lunge load together.
ACSM resistance-training position stand 2026 · Concurrent training systematic review and meta-analysis
Benchmarks, simulations and taper
Record repeatable submaximal benchmarks instead of testing every full station maximally in one day. Full or partial simulations add specificity but also fatigue; schedule them sparingly and stop if technique or health deteriorates. During the final days, reduce volume while retaining a small amount of familiar intensity. The exact taper depends on prior load and event date.
ACSM resistance-training position stand 2026 · Tapering meta-analysis
When to modify the plan
Reduce volume or intensity for new athletes, pain, poor recovery or large jumps in load. Add specificity only after movement control and tolerance are established. Sled friction varies, so do not prescribe a substitute by matching kilograms or perceived difficulty alone. Seek individual clinical or coaching input when health, injury or high performance goals require it.
HYROX® Singles Rulebook 2026/27 · ACSM resistance-training position stand 2026
Frequently asked questions
Is twelve weeks enough?
It may be enough for an athlete with an established base; others need longer or a smaller goal.
ACSM resistance-training position stand 2026 · Concurrent training systematic review and meta-analysis
How many sessions per week?
Use the number that fits training history, recovery and total load rather than a universal minimum.
ACSM resistance-training position stand 2026 · Concurrent training systematic review and meta-analysis
Should I simulate the full race weekly?
No. Simulations are demanding and should be used selectively.
ACSM resistance-training position stand 2026 · Concurrent training systematic review and meta-analysis
Can an exercise perfectly replace the sled?
No. Substitutes can train components, while friction, force direction and handling differ.
HYROX® Singles Rulebook 2026/27 · ACSM resistance-training position stand 2026
How should I taper?
Usually reduce volume while retaining some familiar intensity, adjusted to prior load and recovery.
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Know Where You Stand
Reading is good. Training with a plan built around your weaknesses is better. Get Repz and turn what you just read into your next session.