Free tool
HYROX training plan, worked back from your race date
Put in your race day. Get your phases, a week-by-week race-block progression, where the half-sims and the full simulation go, and when to taper — free, on this page, no account.
Pick your race day to see your plan.
How the plan is built
HYROX is eight 1 km runs, each followed by a workout station, so the race rewards one thing above all: running well while tired. The plan therefore progresses race blocks — a 1 km run straight into a station, in race order — from about four blocks early on to eight by the peak, alongside two strength sessions and your running.
It works backwards from race day. The final week is technique touches only. The week before it holds the one full simulation, at 75–85% in the official station order: a rehearsal of pacing, transitions and kit, not a race. Every third week is lighter, with a half-sim in place of the blocks, so the body absorbs the work. The evidence on tapering explains why the last stretch gets easier, not harder.
Questions
How many weeks should I train? Twelve to sixteen for most people with a training base; eight is a sensible minimum and twenty gives a newer athlete room to build.
Should I do a full simulation? One, the week before race week, at 75–85%. Half-sims are more useful the rest of the time.
What does a week look like? Two strength sessions, one or two runs, and one race-block session, with a lighter week every third.
When is the next UK HYROX? From the official race list: London ExCeL 2–6 Dec 2026, Manchester 20–31 Jan 2027, Glasgow 10–14 Mar 2027, Cardiff 20–29 May 2027. Pick your heat's day above.
A planning aid, not coaching or medical advice. If you are returning from injury or have a health condition, check with a professional before starting.