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5 + 1 + 1
Five training days, one optional easy day and one rest day. If that exceeds your usual week, reduce the schedule rather than adding every session at once.
Free example plan
One week of
HYROX training
Five training days, one optional active recovery day and one rest day. Adapt this example to your current training and recovery; it is not an individual prescription.
How this week is structured
Standard Singles HYROX alternates eight running segments with eight stations and finishes with 100 wall balls. The designated running distance is 8 km, with approximately 1 km per segment. This week combines running, strength and station practice.
The intervals and longer easy run are the two dedicated running sessions. The station circuit also includes running; Wednesday is optional. The sample volumes below are programming choices, not official HYROX requirements or proven optimal doses.
Before you start
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Adjust the work
Reduce sets, rounds, duration or loads to match your experience. Effort ratings are subjective guides, not measured heart-rate zones or physiological thresholds.
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Allow enough time
Include warm-up, recovery between efforts and cool-down. Session length varies. Move or omit a session when fatigue makes the planned work inappropriate.
The example week
These sessions are options to adapt, not a requirement to complete every listed exercise. Keep technique controlled and take additional rest when needed.
MondayExample effort: About 8/10
Controlled running intervals
Five 1 km intervals at a controlled, hard effort. Work time depends on pace. Use an established threshold pace if you know it; otherwise aim for repeatable efforts and reduce the number of intervals when needed.
5 × 1,000 m
Walk or jog for 1–2 minutes between intervals; extend recovery or reduce the work if needed. Warm-up strides are additional to the easy jog.
- Easy warm-up jog10 min
- Controlled strides, with easy recovery4 × 30 s
- 1,000 m at a repeatable hard pace5 repetitions
- Easy cool-down jog5–10 min
TuesdayExample effort: Controlled loads
Strength and station practice
Choose lifts you can perform confidently and use loads appropriate to your experience. This is a sample menu; reduce the exercises or sets if the whole session exceeds your current training.
Strength session
Choose a load that leaves 1–2 further controlled repetitions in reserve. Start with 1–2 minutes of rest between sets and allow longer when needed to maintain technique. Warm up before your working sets.
- Back squat3 × 5
- Barbell reverse lunges3 × 6
- Romanian deadlift3 × 6
- Pull-ups; add load only if appropriate3 × 6
- Strict overhead press3 × 6
- Sled push4 × 12.5 m
- Sled pull4 × 12.5 m
- Wall balls, controlled load3 × 12
WednesdayExample effort: About 3/10
Optional active recovery
Choose one easy option, shorten it or rest completely. The listed durations are examples, not a minimum. Keep aerobic work easy enough for a conversation.
Option A: easy run and bike
- Easy run; shorten if needed40 min
- Easy bike, low resistance20 min
Option B: easy run and mobility
Move gently within a comfortable range. The holds are examples; shorten or omit any movement that is uncomfortable.
- Easy run; shorten if needed40 min
- Low lunge60 s / side
- Pigeon pose60 s / side
- Runner’s stretch60 s / side
- Downward-facing dog60 s
- Supine spinal twist60 s / side
- Optional foam rolling: thighs, glutes, calves5 min
ThursdayExample effort: Hard, controlled
Running and station circuit
This shortened circuit combines selected stations with running. It is not the full race format or official station order. Practise transitions while keeping movements controlled; reduce the duration, intensity or load as needed.
Example: 40-minute AMRAP
AMRAP means as many rounds as possible within the time limit. Use a sustainable pace rather than sacrificing technique to complete extra rounds. Warm up first; the 40 minutes cover the circuit only.
- Run800 m
- Row500 m
- Farmers carry50 m
- Sandbag walking lunges25 m
- Wall balls25 repetitions
Standard Singles reference loads, 2026/27
| Movement | Men Open | Men Pro | Women Open | Women Pro |
|---|---|---|---|---|
| Farmers carry | 2 × 24 kg | 2 × 32 kg | 2 × 16 kg | 2 × 24 kg |
| Sandbag lunges | 20 kg | 30 kg | 10 kg | 20 kg |
| Wall balls | 6 kg | 9 kg | 4 kg | 6 kg |
These are race reference loads, not mandatory training loads. Scale them to your ability. Wall-ball target: 3.00 m for men, 2.70 m for women. Doubles, Relay and Adaptive have separate rules.
FridayExample effort: About 5–6/10
Steady hybrid circuit
Combine aerobic machines and loaded movements at a controlled, moderate effort. Aim for repeatable rounds; choose lighter loads, fewer rounds or rest if you have not recovered from Thursday.
3 rounds; 90 s rest between rounds
Adjust rest and work to keep the effort controlled. Machine calories are a device readout, not a precise measure of your energy expenditure.
- Row500 m
- Kettlebell swings15 repetitions
- SkiErg500 m
- Burpees10 repetitions
- Air bike15 cal
- Thrusters12 repetitions
SaturdayExample effort: Conversational
Longer easy run
An easy longer run adds aerobic training time. Choose a duration you can currently manage; do not extend to the example range simply to tick it off.
Example: 60–75 minutes
Keep the effort conversational. Slow down, walk on hills or shorten the run if needed. Allow additional time for preparation and recovery.
- Easy run; shorten to your current capacity60–75 min
SundayExample effort: Rest
Rest day
No structured workout is scheduled. Use the day to recover and review how the week felt. Additional rest days are valid if your current load calls for them.
Recovery checklist
Sleep needs vary. For most healthy exercising adults, the ISSN protein position stand gives a general daily range of 1.4–2.0 g/kg of body weight; this is not an individual nutrition prescription.
- Allow enough sleep for your needsIndividual
- Include adequate food and proteinDaily
- Drink regularly according to your needsDaily
- Short easy walk if you wantOptional
- Plan the next week around recoveryReview
Sources and scope
The rulebook supports the race format and reference loads; it does not prescribe this week. Sleep and nutrition sources provide general context. This example is not a test of REPZ or a promise of a finish time.
Explore training with REPZ
This downloadable week is a general example. Find REPZ and its current training features in the App Store and Google Play.