8 Week Hyrox Training Programme

8 Week Hyrox Training Programme

Hyrox is a rapidly growing fitness event and competition that challenges participants in various physical and mental disciplines. Inspired by the word "hybrid" (combining different elements), Hyrox combines functional exercises, endurance, and strength challenges to create a unique and comprehensive fitness experience. It's designed to push athletes to their limits and test their all-around fitness levels.

The Hyrox workout consists of: 

Hyrox Workout


To train for a Hyrox event a huge amount of focus needs to be on running segments. A Hyrox event is made up of 8K worth of running in 1K intervals. This means that the run is the place where the race can be won or lost. 

An 8 week Training programme we have adopted here in the build up to Hyrox is as follows: 

Monday - Weights Workout 

4 sets 12/10/8/6 (Superset the exercises)


Bench Press

Bent Over Row


Military Press 

Barbell Squats 



Pull Ups

Tuesday - Fast Paced Running 

1k runs followed by 60 second rest

( Week 1 - 5K // Week 2 - 6K // Week 3 - 7K // Week 4 - 8K // Week 5 - 9K // Week 6 - 10K // Week 7 - 10K // Week 8 - 10K))

Wednesday - Weights Workout (Same workout routine as Monday) however rep scheme changes. 

Reps 15 / 10 / 5 / 3 

Thursday - Slow paced run (Zone 2) Circa 15K

Friday - Hyrox Specific Workout 


- 500m Run

- 50 Wall Balls 

- 500m Row 

- 50m Walking Lunge 

Repeat 5 times 

Saturday -  Compromised Hill Running 

1k Hill run x (50 air squats OR 50 Lunges OR OR 25 Jump Squats OR 25 Jump Lunge) 

8 sets 


On week 4 and week 8 test yourself with the full Hyrox simulation. This is so you can understand how each section feels and flows following on from the runs. 

Sunday - ACTIVE REST DAY (Light Swim / Light Cycle / Light Row) 

Use this day to take some pressure of the leg joints. Something that is low impact and doesn't put any pressure or tension on the ankles or knee's as they will be going through a lot with the intensity of weights and running.


If you need a full day of rest to recover take out the Sunday active rest day and use it as a full rest. Listen to your body. If you need to the rest make sure you give it some recovery and get in ice bath, sports massage, hot and cold therapy.  

This training programme is intense but it is designed for athletes to look at competing for a solid time.