Hyrox is the most accessible competitive functional fitness race on the planet. Eight 1km runs, eight workout stations, one finish line. The training is brutally simple in principle — get good at running tired and good at moving load between runs — and brutally specific in practice. This is a free, week-by-week 6-week build that you can run with nothing more than a kettlebell, a rower, and a bit of floor space.
Or skip the manual programming and let Pact's AI plan builder generate it for you, calibrated to your race date, equipment, and current fitness. Either works. The structure below is what good Hyrox programming looks like.
The race, in one paragraph
Hyrox is 8 × 1km runs interspersed with 8 workout stations: ski-erg (1000m), sled push (50m), sled pull (50m), burpee broad jumps (80m), rowing (1000m), farmers carry (200m), sandbag lunges (100m), and wall balls (75 or 100 reps). Total race time for finishers usually sits between 60 and 110 minutes. The athletes who win aren't the strongest or the fastest — they're the ones who don't blow up between stations.
What this plan trains
A good Hyrox build hits five qualities every week:
- Aerobic base. Long, easy runs and steady-state cardio so your engine can absorb the volume.
- Race-pace intervals. 1km repeats at goal pace, with short station work between, to teach your body what race rhythm feels like.
- Strength endurance. Squats, lunges, deadlifts, push presses programmed for moderate weight and high reps — not max strength.
- Station-specific work. Sled pushes, wall balls, sandbag lunges, burpee broad jumps practised in isolation to dial in technique.
- Recovery. One full rest day and one mobility-focused day per week.
Week-by-week structure
Week 1 — Baseline and base
- Mon: Easy 5km run, conversational pace
- Tue: Strength endurance — 4 rounds of 12 goblet squats, 12 push press, 12 ring rows
- Wed: Rest or mobility
- Thu: 6 × 400m repeats at 5km race pace, 90s rest
- Fri: Station practice — sled push, wall balls, sandbag lunges (technique focus, low intensity)
- Sat: Long run, 8km easy
- Sun: Rest
Week 2 — Volume up
- Mon: Easy 6km run
- Tue: 5 rounds — 15 thrusters, 15 burpees, 200m run
- Wed: Mobility
- Thu: 4 × 1000m at goal Hyrox pace, 2min rest
- Fri: 3 rounds — 20 wall balls, 50m sled push, 30 sandbag lunges
- Sat: Long run, 10km easy
- Sun: Rest
Week 3 — Race rhythm
- Mon: 7km run, last 2km at race pace
- Tue: 4 rounds — 1000m row, 20 burpee broad jumps
- Wed: Mobility
- Thu: Mini Hyrox — 4 × (500m run + 1 station), continuous
- Fri: Strength endurance — 5 rounds of 10 deadlifts, 10 push press, 10 pull-ups
- Sat: Long run, 12km easy
- Sun: Rest
Week 4 — Peak volume
- Mon: 8km run, easy
- Tue: Half Hyrox — 4 × (1km run + 1 station), continuous
- Wed: Mobility
- Thu: 6 × 800m at race pace, 90s rest
- Fri: 3 rounds — 1000m ski, 50m sled push, 50m sled pull, 50m farmer carry
- Sat: Long run, 14km easy
- Sun: Rest
Week 5 — Sharpen
- Mon: 6km run, easy
- Tue: 3 × 1000m at race pace + 100 wall balls + 100m sandbag lunge for time
- Wed: Mobility
- Thu: 4 × (500m run + 50m sled push + 50m sled pull) at race pace
- Fri: Strength endurance — 4 rounds of 8 thrusters, 12 ring dips, 200m run
- Sat: Race-pace mini Hyrox — 5 × (1km run + 1 station)
- Sun: Rest
Week 6 — Taper
- Mon: 5km run, easy
- Tue: 4 × 400m at race pace, full rest
- Wed: Mobility, no load
- Thu: Light station practice — 2 rounds, focus on form
- Fri: 20-minute easy run, openers only
- Sat: Race day — or full rest if race is Sunday
- Sun: Race day or full rest
Equipment minimum
You don't need a Hyrox-specific gym. The plan works with: a kettlebell (20-24kg), a rower or ski-erg, a sandbag (15-20kg), wall ball or medicine ball, pull-up bar, a sled or a friend on a low-traction surface, and somewhere to run. A standard commercial gym's functional area covers all of this. A home setup can substitute (we've covered setting one up under $500 here).
Skip the manual programming
The structure above is the skeleton. The hard part of Hyrox programming isn't knowing what to do — it's adjusting the volume, intensity, and station work for your specific fitness, equipment, and weekly schedule. That's what Pact's AI plan builder does. Tell it your race date, your equipment, and how many days a week you can train. It generates the daily sessions and adapts the plan based on what you actually complete.
The free version of Pact gives you a full Hyrox plan and daily AI-generated sessions. No subscription, no credit card. Pro removes the weekly cap on additional AI generations.
Build your free 6-week Hyrox plan
Download Pact, enter your race date and equipment, and let the AI build the daily sessions around your life. Compare your times with friends training for the same race.