TL;DR
- Hyrox = 8 km of running + 8 functional stations, always in the same order
- 3 programs in this article: beginner (12 weeks), intermediate (10 weeks), expert (8 weeks)
- Each program is structured week by week with detailed sessions
- All 3 plans are available in the RPG Fitness app — earn XP with every session
- Upcoming competitions: check hyrox.com for events near you
Hyrox: the final boss of functional fitness
Want a challenge that truly tests your overall fitness? That’s Hyrox.
The format is simple, brutal, and identical for everyone: 8 kilometers of running split into 8 segments of 1 km, each followed by a functional station. No surprises on race day — the station order never changes.
Hyrox races take place indoors, in large sports arenas around the world. If you want to be ready for your next event, you need to start training now.
What makes Hyrox preparation unique: you need to be both endurance-fit and strong. Neither a pure runner nor a pure weightlifter. The balance between the two is what makes the difference.
The 8 Hyrox stations: what you’ll face
Here are the Hyrox exercises in the exact competition order, with Open division loads (the most common):
| Station | Event | Distance / Reps | Open Loads (W / M) |
|---|---|---|---|
| 1 — SkiErg | Ski machine | 1,000 m | — |
| 2 — Sled Push | Sled push | 50 m | 102 kg / 152 kg |
| 3 — Sled Pull | Sled pull (rope) | 50 m | 78 kg / 103 kg |
| 4 — Burpee Broad Jump | Jump burpees | 80 m | — |
| 5 — Rowing | Rowing machine | 1,000 m | — |
| 6 — Farmers Carry | Loaded carry | 200 m | 2×16 kg / 2×24 kg |
| 7 — Sandbag Lunges | Walking lunges | 100 m | 10 kg / 20 kg |
| 8 — Wall Balls | Medicine ball throw | 100 reps | 4 kg / 6 kg |
Running accounts for 8 km total — roughly 50% of the total effort. Endurance is non-negotiable.
Beginner Hyrox Program: 12 weeks
Never done Hyrox before, you run occasionally, and you train 2-3 times a week? This beginner Hyrox program is for you.
Goal: finish the race in Open division, with no specific time target. Build endurance, learn the movements, cross the finish line in one piece.
Frequency: 4-5 sessions per week.
12-week structure:
- Weeks 1-4: aerobic base + station technique
- Weeks 5-8: intensification + first run/station combos
- Weeks 9-12: simulations and taper
Sample week — Beginner Program
Monday: Foundation endurance
30 to 40 min easy run at conversational pace + 10 min mobility. The goal is to build your aerobic base without burning out.
Tuesday: Hyrox functional strength
Session focused on competition movements: goblet squats, weighted lunges, horizontal row, core work. Light loads, technique is the priority.
| Exercise | Sets | Reps / Duration | Rest |
|---|---|---|---|
| Goblet squat (kettlebell) | 4 | 12-15 | 60s |
| Walking lunges | 3 | 10/leg | 60s |
| Horizontal row (band or rower) | 3 | 12 | 60s |
| Plank hold | 3 | 30 sec | 45s |
| Hip thrust | 3 | 15 | 60s |
Wednesday: Active recovery
30-min walk or easy cycling + stretching. No intense session. Your body needs to recover to progress.
Thursday: Station-specific work
Technical work on SkiErg, Farmers Carry, Wall Balls, and Burpee Broad Jump. Reduced volumes, form focus.
| Exercise | Sets | Volume | Rest |
|---|---|---|---|
| SkiErg | 3 | 500 m | 2 min |
| Farmers Carry (light) | 3 | 50 m | 90s |
| Wall Balls | 3 | 20 reps | 90s |
| Burpee Broad Jump | 3 | 20 m | 2 min |
Friday: Upper body + grip
Vertical pull, rowing, core, grip work with kettlebells. Prepares your hands and shoulders for Sled Pull and Farmers Carry.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Vertical pull (or resistance band) | 4 | 10-12 | 60s |
| Rowing machine | 3 | 500 m | 2 min |
| Dead hang (bar) | 3 | max 30 sec | 90s |
| Weighted push-ups | 3 | 10-12 | 60s |
Saturday: Mini Hyrox simulation
First contact with the format: 1 km run + SkiErg 500 m + 1 km run + Wall Balls 50 reps. Moderate pace — the goal is to feel the back-to-back sequence.
Sunday: Full rest
Intermediate Hyrox Program: 10 weeks
You train regularly (3-4 times/week), run 5-8 km comfortably, and know the basics of functional strength? This intermediate Hyrox training plan will take you to the next level.
Goal: finish under 1h30 in Open, with a real pacing strategy on the stations.
Frequency: 5-6 sessions per week.
10-week structure:
- Weeks 1-3: consolidation + introduction of brick sessions
- Weeks 4-7: rising volume and intensity, longer combos
- Weeks 8-10: competition specificity + taper
Sample week — Intermediate Program
Monday: Threshold run
6 to 8 km with 20 min at threshold pace (the pace where you can barely speak). Builds your ability to hold a sustained rhythm during the running segments of the race.
Tuesday: Hyrox lower body strength
Squat, weighted lunges, step-up, hip thrust, unilateral work. Progressive loading. Your legs are used in 6 of the 8 stations — they deserve attention.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back squat | 4 | 8-10 | 90s |
| Sandbag lunges | 3 | 10/leg | 90s |
| Loaded step-up | 3 | 12/leg | 75s |
| Bulgarian split hip thrust | 3 | 10/leg | 75s |
| Calf raises | 3 | 20 | 45s |
Wednesday: Short brick session
Format: 3 × (1 km run + 1 station). Example: 1 km + simulated Sled Push, 1 km + Burpee Broad Jump, 1 km + Wall Balls. 3 min recovery between blocks.
Thursday: Active recovery + mobility
20-min cycling, foam roller, hip and shoulder mobility. Essential to absorb the week’s volume.
Friday: Hyrox upper body strength
SkiErg technique, heavy rowing, vertical pull, weighted push-ups, progressive Farmers Carry. Anti-rotation core work.
| Exercise | Sets | Volume | Rest |
|---|---|---|---|
| SkiErg | 4 | 500 m | 2 min |
| Rowing machine | 3 | 500 m | 2 min |
| Weighted vertical pull | 4 | 8-10 | 75s |
| Farmers Carry (competition load) | 3 | 100 m | 2 min |
| Pallof press (anti-rotation) | 3 | 12/side | 60s |
Saturday: Long brick session
Format: 5 × (1 km run + 2 stations). Competition pace. This is the key session of the week — nail your pacing from the start.
Sunday: Rest or very easy session
Expert/Advanced Hyrox Program: 8 weeks
You train 5-6 times a week, you’ve already done a Hyrox or similar competition, and you want to perform. This expert Hyrox program is built to chase a time.
Goal: sub-1h15 in Open or Pro qualification. Maximize efficiency on every station, hold the pace across 8 km of running.
Frequency: 6 sessions per week.
8-week structure:
- Weeks 1-2: intensification and identification of weak stations
- Weeks 3-6: competition volume + station-specific sessions
- Weeks 7-8: full simulation + final taper
Sample week — Expert Program
Monday: Long run
12 to 15 km at moderate pace. Builds the aerobic base that lets you recover fast between stations. Non-negotiable session.
Tuesday: Heavy lower body strength
Heavy squat, sandbag lunges (competition load), Sled Push/Pull at competition load or heavier, loaded step-up. The goal: be comfortable with race-day loads.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Heavy back squat | 5 | 5 | 2 min |
| Sandbag lunges (competition load) | 4 | 20 m | 90s |
| Simulated Sled Push (competition load) | 4 | 25 m | 3 min |
| Romanian deadlift | 3 | 8 | 90s |
Wednesday: Speed and intervals
8 × 1 km with 90 sec recovery, at a pace faster than your competition target. Builds your ability to hold rhythm even under fatigue.
Thursday: Targeted stations
Specific work on your 2-3 weakest stations. High volume, competition loads. If Wall Balls scare you: 5 × 20 reps with the official load. If it’s the SkiErg: 4 × 500 m with 2 min rest.
Friday: Upper body strength + SkiErg
SkiErg 3 × 1,000 m, heavy Farmers Carry (2×24 kg / 2×32 kg), vertical pull, rowing, dynamic core. Dense session but not maximal — you need to be fresh for Saturday.
| Exercise | Sets | Volume | Rest |
|---|---|---|---|
| SkiErg | 3 | 1,000 m | 3 min |
| Heavy Farmers Carry | 3 | 100 m | 2 min |
| Vertical pull (max load) | 4 | 6-8 | 90s |
| Rowing sprint | 4 | 250 m | 2 min |
| Dragon flag / dynamic core | 3 | 8 | 60s |
Saturday: Full Hyrox simulation
The ultimate test: near-complete format with 6 to 8 blocks (1 km run + 1 station). Time every segment. Analyze your pacing after the session — that’s where you adjust your race strategy.
Sunday: Full rest
Find all 3 programs in the RPG Fitness app
Hyrox prep over 8 to 12 weeks is a serious commitment. Staying motivated week after week is often the real challenge — not the sessions themselves.
That’s exactly why we’ve built all 3 complete Hyrox programs (beginner, intermediate, and expert) directly into the RPG Fitness app, in the “Programs” section.
Here’s what that changes in practice:
- Every Hyrox session earns you XP — your character levels up with every workout
- Gear unlocks as you progress, just like a real RPG
- You track your progress session by session, week by week
- The app is free to download, available on Android and Web
Instead of checking boxes in a spreadsheet, you experience your prep as a quest. Every session counts. Every XP earned brings you closer to the final boss: the Hyrox finish line.
Download RPGFitness — Access all 3 Hyrox programs + earn XP with every session · Android & Web
Mistakes to avoid in your Hyrox prep
Neglecting running
The 8 km of running accounts for ~50% of the event. Many CrossFit or strength training athletes arrive strong on the stations but collapse during the running segments. Include at least 2 runs per week from the very start.
Going out too fast on race day
The first kilometer feels easy — that’s a trap. If you go all-out early, you’ll reach the Sled Push with already-loaded legs. Set your running pace at 70-75% of your max right from the start.
Skipping hard stations in training
The 80 m Burpee Broad Jump and 100 Wall Balls at the end of the race are classic pitfalls. Train them regularly — not just the week before.
Skipping rest days
A typical Hyrox workout simultaneously taxes cardio, strength, and coordination. Without recovery, fatigue accumulates and injury risk spikes. Rest days are sessions in their own right.
Underestimating grip
Farmers Carry, Sled Pull, SkiErg — your hands work on almost every station. Incorporate grip work (dead hangs, farmer’s walks, towel pulls) from the first weeks.
Further reading
Want to complement your Hyrox prep with other structured programs?
- Free calisthenics program PDF — Build your functional base before diving into Hyrox prep
- Home workout program no equipment — Maintain your strength during weeks without gym access
- Calisthenics 28-day free program — A complete downloadable plan to build mobility and bodyweight strength
Useful sources
- Official Hyrox event calendar
- Official Hyrox Singles Rulebook 2025-2026 (PDF)
- Hyrox Open vs Pro loads and events
- Red Bull Hyrox training guide
FAQ
What exactly is Hyrox?
Hyrox is a fitness racing competition consisting of running 8 km total (8 x 1 km) interspersed with 8 functional stations always in the same order: SkiErg, Sled Push, Sled Pull, Burpee Broad Jump, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls. The format is identical for everyone — only the loads vary depending on the division (Open or Pro).
How long do you need to prepare for Hyrox?
Allow at least 12 weeks for a beginner, 8 to 10 weeks for an intermediate level, and 6 to 8 weeks of specific preparation for an advanced athlete who already trains regularly. The earlier you start, the better.
Can a beginner do Hyrox?
Yes, absolutely. The Open division is accessible to everyone. Loads are adapted (e.g. Wall Balls at 4 kg for women, 6 kg for men in Open). Many beginners even start in Doubles to share the workload with a partner.
What equipment do you need to train for Hyrox?
Ideally: access to a rowing machine, a SkiErg, a sled (or simulator), kettlebells, a wall ball, and a bar for lunges. In a regular gym, you can replace the sled with heavy load pushes or resistance sleds. Some exercises (burpees, lunges, running) require no equipment at all.
Is the RPG Fitness app useful for Hyrox preparation?
Yes. All 3 Hyrox programs (beginner, intermediate, expert) are available directly in the RPG Fitness app. You can track every session, earn XP, unlock gear, and level up your character — making a 12-week prep far more motivating.
What is the difference between Open and Pro levels in Hyrox?
In Open, loads are lighter: Sled Push at 102 kg (women) / 152 kg (men), Wall Balls at 4 kg / 6 kg. In Pro, everything is heavier: Sled Push at 152 kg (women) / 202 kg (men), Wall Balls at 6 kg / 9 kg. The Pro division targets competitive athletes aiming to qualify for the World Championships.
How many sessions per week are needed to prepare for Hyrox?
4 to 5 sessions per week for a beginner, 5 to 6 for an intermediate, 6 for an expert. The key: alternate endurance, functional strength, and hybrid run + station sessions.