Free 12-Week HYROX Training Plan
Reviewed: 12 August 2026.
Written by a coach who has actually raced HYROX, not repackaged from someone else's programme. Base phase through race week, the eight stations explained, and a tool below that builds your plan for anywhere from 6 to 16 weeks out, not just 12.
Straight up front: Dom races HYROX himself, most recently finishing HYROX Manchester in 1:27:37. This plan is built on how he actually prepares clients and himself for race day, not a template written by someone who has never stood in a roxzone.
The Eight Stations
Every HYROX race is the same shape: an 8km run split into eight 1km segments, with one of these eight stations after each segment. Know the stations before you know the training, because the plan is built around them.
| 1. SkiErg | 1000m |
|---|---|
| 2. Sled Push | 50m |
| 3. Sled Pull | 50m |
| 4. Burpee Broad Jumps | 80m |
| 5. Rowing | 1000m |
| 6. Farmers Carry | 200m |
| 7. Sandbag Lunges | 100m |
| 8. Wall Balls | 100 reps |
Sled loads, ball weights and carry weights vary by age group and category (Open, Pro, Doubles). Check the current HYROX rulebook for your division before race day, don't guess.
How It Breaks Down
Three phases and a taper, whether you've got 6 weeks or 16. Each one has a different job, and skipping straight to race-pace work in week one is the single most common mistake self-coached HYROX athletes make. Here's the shape of a 12-week build as an example, the tool below adjusts the split for your actual timeline.
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1–4
Base
Building the aerobic engine and getting your body used to lifting and running in the same session. Nothing race-specific yet, this is the foundation everything else sits on.
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5–8
Build
Compromised running starts here, short runs stacked straight after strength work so your legs learn to run tired. Station technique gets drilled properly, every week.
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9–11
Race Prep
Full station simulations, race-pace intervals, and at least one half-distance run-through, so raceday itself has no surprises left in it.
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12
Taper & Race Week
Volume drops hard, intensity stays. You arrive on the start line rested, not battered from a big last week.
A Typical Week
An example Build-phase week, from that same 12-week illustration. Base phase is lighter on the compromised running, race prep is heavier, and your actual week will depend on the level and days you give the tool below.
| Monday | Strength: lower body + core |
|---|---|
| Tuesday | Compromised running: 6 × 400m run / station |
| Wednesday | Strength: upper pull + sled work |
| Thursday | Steady state: 40–50 min easy pace |
| Friday | Station technique + short intervals |
| Saturday | Long compromised session: partial race simulation |
| Sunday | Rest / mobility |
Build Your Plan
Three questions and you get a plan scaled to your race date, your level and how many days you've actually got, not a generic average. On this page, printable, nothing to unlock.
How many weeks until your race?
How would you describe your level?
How many days a week can you train?
Your plan
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Questions
Do I need a coach to follow this plan?
No. It's built to run solo. If you want it adjusted to an injury, a busy schedule or your actual fitness level, that's what 1:1 HYROX coaching is for.
I've never done HYROX, is this too advanced?
It's built for first-timers as much as repeat racers. Phase one assumes general fitness, not HYROX experience.
What if I can't train six days a week?
Cut to four sessions and protect the strength days plus one compromised-running session. It still works, progress is just slower.
How is this different from 1:1 coaching with Dom?
This is the general template. 1:1 coaching, tracked through the app with InBody scanning, is built around your actual numbers, recovery and schedule instead of an average.
Want this built around your actual numbers instead of a generic week?
See HYROX Coaching With Dom