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HYROX training hub

HYROX training plans, tools, and checklists — structured to balance running + stations without weekly maximal efforts.

Last updated/Feb 03, 2026, 02:17 PM

hyrox

Get faster without sacrificing durability.

For athletes who want one plan with variations — plus pacing guidance that stays controlled under stress.

Time horizon

Train in ~12–26 weeks (choose the plan that fits your base).

Start with a default plan, then customize only what you need.

Start with a plan

Pick one plan. Variations live inside the page so you can choose without overwhelm.

Then use a tool

No signup required. Get numbers you can act on today.

Finish with a guide

Checklists + decision rules for the parts people mess up.

This week

What changed

Updated: Feb 03, 2026, 02:17 PM

  • Added new training plans with smart variations (so you can pick without overwhelm).
  • Improved tools (pace, fueling, cutoffs) so you get numbers you can use immediately.
  • Expanded adaptation rules so missed sessions don’t turn into panic make-up workouts.
  • Expanded race directories and athlete guides with sources and verification timestamps.
Changed pages: /blog/training/hyrox/12-week-plan, /blog/tools/hyrox-time-predictor

Coaching beta

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Join the 26weeks.ai TestFlight beta for adaptive coaching, recovery-aware adjustments, and race-week reminders.

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FAQs

Should I train HYROX like a 5K?

No. HYROX is repeatability under fatigue. You need run quality, strength durability, and pacing discipline across stations.

How often should I do stations?

Often 1–2 mixed sessions per week is enough. More is not better if it breaks recovery.

What’s the key to improvement?

Fix one weak station and keep the first half conservative so you can execute late with good form.

Keep going

12-Week HYROX Training Plan

A 12-week HYROX training plan with week-by-week structure, station workouts, adaptation rules, and a time predictor. Variations are included on one page for simplicity.

16-Week HYROX Training Plan

A 16-week HYROX training plan with week-by-week structure, station workouts, adaptation rules, and a time predictor. Variations are included on one page for simplicity.

8-Week HYROX Training Plan

A 8-week HYROX training plan with week-by-week structure, station workouts, adaptation rules, and a time predictor. Variations are included on one page for simplicity.

HYROX Time Predictor

Estimate HYROX finish time from your average 1km run split, station times, and transitions. Useful for planning pacing and training blocks.

Running Pace Calculator (with Splits)

Convert distance + time into pace per km/mile and generate a splits table. Useful for planning workouts and race pacing.

Taper Week Checklist (Arrive Fresh, Not Flat)

A practical taper checklist: what to reduce, what to keep, and what to rehearse so race week is calm and repeatable.

How to Choose a Marathon Plan (Decision Tree)

A practical decision tree to pick a marathon plan you can actually execute — based on your base, recovery, and constraints.

Sources