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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.
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This eight-week plan steadily prepares you for your first non-Pro Singles HYROX with four sessions each week.
Move through each week in order, keeping the quality run and hybrid session on separate days.
Week 1 · 4 sessions
Strength and technique
Foundation circuit, light sleds, wall balls
Hybrid session
3 x 500 m runs with three stations
Week 2 · 4 sessions
Strength and technique
Foundation circuit, 4 x 12.5 m sled push and pull
Hybrid session
4 x 500 m runs with four stations
Week 3 · 4 sessions
Strength and technique
3 quality sets, burpee broad-jump practice
Hybrid session
3 x 1 km runs with six station doses
Week 4 · 4 lighter sessions
Strength and technique
2 lighter sets with technique first
Hybrid session
2 x 1 km runs with easy stations
Week 5 · 4 sessions
Strength and technique
3 sets with intended division equipment
Hybrid session
4 x 1 km runs with four stations
Week 6 · 4 sessions
Strength and technique
2 or 3 sets focused on weak stations
Hybrid session
6 x 800 m runs with six stations
Week 7 · 25 to 35% below Week 6
Strength and technique
2 crisp sets at RPE 6 to 7
Hybrid session
4 x 1 km runs with four division-load stations
Week 8 · Race week
Technique session
1 short session with no grinding sets
Race or rehearsal
Race day or a short controlled rehearsal
This example spacing leaves recovery between the two demanding sessions.
Monday · RPE 3 to 4
Tuesday · Technique first
Strength circuit
Use the current week's set target
Station practice
Short valid reps at a manageable load
Wednesday · Optional
Thursday · RPE 6 to 8
Friday · Optional
Saturday · Run plus stations
Hybrid session
Complete each station after its assigned run
Sunday · Optional
Use effort and technique to guide each prescribed session.
Stay at RPE 3 to 4 and speak in full sentences.
Work at RPE 6 to 7 with focused, repeatable effort and short phrases.
Use RPE 8 only for short intervals and never turn them into all-out sprints.
Finish most sets with two or three sound reps still available.
Warm up before every session and cool down afterward.
Swap distance for time when needed and reduce station loads enough to preserve sound technique.
Adjust 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 while leaving running, station load, hybrid volume, and strength volume otherwise unchanged.
Do not cram missed work into the next week and resume at a volume you can recover from.
Reduce fatigue, avoid chasing fitness, and stop hard strength work early enough for soreness to clear.
Do not add a full race simulation during the taper.
Start this block only when these foundations are in place.
You can complete 30 minutes of easy continuous movement.
You have recent practice with squat, hinge, push, pull, lunge, and carry patterns.
You can train four times weekly without sacrificing sleep.
You can use at least some race-station equipment.
You have read the current movement standards and chosen your division.
If these are not in place, first spend four to eight weeks doing three easy run-walk sessions and two short full-body strength sessions weekly.
Seek individualized guidance if you are returning from injury, pregnancy, a long layoff, or a medical condition because this plan is not medical advice.
Use these movements for Day 2, then add one or two short station-technique sets.
Each listed dose is the total completed at that point in the session.
Public plan copy only. Private notes, conversations, attachments, and health preferences aren’t included.
