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An eight-week race-preparation plan with four sessions each week: an easy run, strength and station practice, a quality run, and a hybrid workout combining running with race stations. Training builds gradually, eases back in week 4, peaks in week 6, and tapers for race day.
This eight-week plan steadily prepares you for your first non-Pro Singles HYROX race with four purposeful sessions each week.
Complete each week in order, keep the quality and hybrid sessions apart, and use optional recovery between training days.
Week 1 · 4 sessions
Strength practice
Foundation circuit, light sled and wall-ball technique
Hybrid workout
3 x 500 m runs with SkiErg, carry, then wall balls
Week 2 · 4 sessions
Strength practice
Foundation circuit, then 4 x 12.5 m sled push and pull
Hybrid workout
4 x 500 m runs with row, lunges, carry, then wall balls
Week 3 · 4 sessions
Strength practice
3 quality sets plus burpee broad-jump standards
Hybrid workout
3 x 1 km runs paired with six race stations
Week 4 · 4 lighter sessions
Strength practice
2 lighter sets with technique first
Hybrid workout
2 x 1 km runs, each with SkiErg, carry, and wall balls
Week 5 · 4 sessions
Strength practice
3 sets using intended division equipment when safe
Hybrid workout
4 x 1 km runs with SkiErg, sled push, sled pull, then burpee broad jumps
Week 6 · 4 sessions
Strength practice
2 to 3 sets on weak stations without reaching failure
Hybrid workout
6 x 800 m runs with six race stations
Week 7 · 25 to 35% below peak
Strength practice
2 crisp maintenance sets at RPE 6 to 7
Hybrid workout
4 x 1 km runs with SkiErg, sled push, row, then sandbag lunges
Week 8 · Race week
Technique session
1 short session with no grinding sets
Race or rehearsal
Race day, or a short controlled rehearsal if racing later
A Monday, Tuesday, Thursday, and Saturday pattern gives the harder running sessions room apart.
Monday · RPE 3 to 4
Tuesday · 2 to 3 reps in reserve
Strength circuit
Use the current week's set guidance
Station practice
Use short sets and valid standards
Wednesday · Optional
Thursday · RPE 6 to 8
Friday · Optional
Saturday · Running plus stations
Hybrid training
Follow the current week's runs and station doses in order
Sunday · Optional
Warm up before every session, cool down afterward, and scale targets without losing sound technique.
Use RPE 3 to 4, where you can speak in full sentences.
Use RPE 6 to 7, where the work is focused and repeatable and speech drops to short phrases.
Use RPE 8 only for short intervals and never as an all-out sprint.
Finish most sets with two or three good repetitions still available.
Use time instead of distance when needed and reduce station load or volume to preserve technique.
Change one demand at a time and protect recovery throughout the block.
Use time targets, run-walk intervals, less station volume or load, or extend the plan beyond eight weeks.
Only when recovery allows, add volume to one session at a time and never raise running, station load, hybrid volume, and strength volume together.
Do not cram missed work into the next week and resume at a volume you can recover from.
Reduce fatigue, stop hard strength work before soreness can carry into race day, and do not add a full simulation.
This block assumes a basic running and strength foundation plus access to some station equipment.
Start when you can sustain 30 minutes of easy movement and have recent squat, hinge, push, pull, lunge, and carry experience.
Confirm that four weekly sessions will not come at the expense of sleep.
Read the current movement standards and choose your division before training.
If you are not ready, spend four to eight weeks on three easy run-walk sessions and two short full-body strength sessions each week.
Seek qualified guidance when returning from injury, pregnancy, a long layoff, or a medical condition because this plan is not medical advice.
Use these movements for the Day 2 template, then add one or two station techniques in short valid sets.
These are the concrete stations used across the hybrid progression, with each listed dose applying at that point in the session.
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