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Free HYROX training plan PDF

Download a free 8, 12 or 16-week HYROX training plan PDF or CSV, add your race date, and get a practical week-by-week training map.

Updated Aug 27, 2026

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Example presets

Prefill with a realistic scenario

Pick an example to prefill the calculator, then tweak inputs for your own training week.

Tool

What you enter and what you get

Enter a few details to get your result. The guide below explains how to use it.

You enter

  • • Plan length (weeks)
  • • Race date (YYYY-MM-DD) (optional)

You get

  • • Printable PDF
  • • Editable CSV (spreadsheet)
  • • Recommended start date

Download a HYROX training plan

Choose an 8, 12 or 16-week plan, add a race date if you have one, then download the plan as a printable PDF or editable CSV. Each file is generated from the matching week-by-week 26weeks plan, so the download is a usable asset rather than a blank template.

Pick the right runway

ChooseBest fitCheck before you start
8 weeksYou already run and strength-train consistentlyThe opening week resembles training you have completed recently
12 weeksYou have a base but need more race-specific structureRunning and functional work both fit your normal week
16 weeksConsistency, running durability or movement skill needs more timeYou can begin conservatively without forcing race simulations

The longer option is not automatically better. The right option is the one whose first weeks you can recover from and repeat.

What the download can and cannot do

The plan coordinates running, functional strength, race-specific practice and recovery at a weekly level. It does not diagnose readiness, account for injury or guarantee a finish time. Before rehearsing exact standards, check the current official HYROX rulebook for your division.

Use the result

  1. Download the PDF for a clean printable view or the CSV for a spreadsheet you can edit.
  2. Put the key sessions into the days your real schedule can protect.
  3. Keep easy work easy enough that the next key session remains useful.
  4. If you miss training, do not repay it by stacking hard sessions.

Compare the complete 8-week HYROX plan, 12-week HYROX plan and 16-week HYROX plan before choosing the download.

When you want the plan to respond to completed work and recovery instead of remaining static, start training with 26weeks.

Assumptions

What this tool assumes

  • • The download is a week-by-week training map, not a personalized daily prescription.
  • • The plan balances running, functional strength, race-specific practice and recovery.
  • • A race date is used only to calculate a recommended plan start date.

Limitations

When this estimate may be less reliable

  • • The download cannot assess injury history, medical conditions, equipment access or individual recovery.
  • • HYROX rules can change. Check the current official rulebook and your division before race-specific rehearsals.
  • • If the opening week is already beyond your current capacity, build consistency first or choose the longer plan.

Adaptive AI coach for iPhone

Meet your adaptive AI coach.

Tell your coach what you are training for. It builds the plan, follows the work you complete, and adapts upcoming training when recovery, your schedule, or real life changes.

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FAQs

Is this a real downloadable HYROX plan?

Yes. Choose 8, 12 or 16 weeks and download a printable PDF or editable CSV generated from the matching week-by-week plan.

Which HYROX plan length should I choose?

Choose the shortest plan whose opening week matches training you can already repeat. Use 16 weeks when consistency or running durability is still developing; use 8–12 weeks only with an established base.

Does the plan replace the official HYROX rulebook?

No. Use the current official rulebook for the race format, division standards and movement rules, then use this download to organize training.

Can the PDF adapt when I miss training?

No. The PDF and CSV are static planning maps. Do not stack missed hard sessions; resume with the next repeatable week or use adaptive coaching for ongoing decisions.

Keep going

8-Week HYROX Training Plan: A Compressed Build for Ready Athletes

Choose an eight-week HYROX plan only with a current running and strength base, then protect station technique and recovery.

Open guide

12-Week HYROX Training Plan: Build Running and Stations Together

Use a 12-week HYROX plan with separate foundation, compromised-running and simulation decisions.

Open guide

16-Week HYROX Training Plan: Phases, Standards and Adjustments

Use a 16-week HYROX plan with one job per phase, protected running and strength sessions, official standards and missed-week rules.

Open guide

Sources