Free 8-Week HYROX Training Plan
Free Training Plan
Free 8-Week HYROX Training Plan
Four sessions a week, every station covered, and a gym version and a garage version of each. Built on the official 2026/27 race format and loads.
What is inside
- 8 weeks in four phases: base, build, peak and race week.
- Four sessions a week: run intervals, strength and stations, compromised running, and one long easy session.
- The official station loads for every division, so you train at race weight.
- Swaps for the sled push, sled pull and SkiErg if you train at home.
- A simple way to set your goal 1 km pace, plus pacing tips and a race week checklist.
Free PDF, sent to your inbox. Built by Battle Bunker, a veteran founded training gear company.
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HYROX weights by division
Every race is eight 1 km runs, each followed by one station in this order. Loads under the 2026/27 HYROX Singles rulebook (sled weights include the sled):
| Station | Women | Men / Women Pro | Men Pro |
|---|---|---|---|
| SkiErg | 1000 m | 1000 m | 1000 m |
| Sled push | 102 kg | 152 kg | 202 kg |
| Sled pull | 78 kg | 103 kg | 153 kg |
| Burpee broad jumps | 80 m | 80 m | 80 m |
| Rowing | 1000 m | 1000 m | 1000 m |
| Farmers carry | 2 x 16 kg | 2 x 24 kg | 2 x 32 kg |
| Sandbag lunges | 10 kg | 20 kg | 30 kg |
| Wall balls | 4 kg | 6 kg | 9 kg |
Sled push and sled pull are 50 m each in four 12.5 m lengths, the farmers carry is 200 m, sandbag lunges are 100 m and wall balls are 100 reps. For the rules behind each station, read every HYROX station, weight and rule explained.
How the plan works
Weeks 1 and 2 build your running base and teach every station. Weeks 3 to 5 bring in race pace kilometers and stations back to back with runs. Weeks 6 and 7 are half and full race simulations, and week 8 tapers you into race day. You set one number before you start, your goal 1 km pace, and every interval in the plan runs off it.
Frequently Asked Questions
Is the HYROX training plan really free?
Yes. Enter your first name and email and we send the PDF straight to your inbox. No card, no trial. You will also get occasional training emails from Battle Bunker, and you can unsubscribe at any time.
What weights does HYROX use?
Under the 2026/27 rulebook: sled push 102 kg (women), 152 kg (men and women pro), 202 kg (men pro), sled weight included; sled pull 78, 103 and 153 kg; farmers carry 2 x 16, 2 x 24 and 2 x 32 kg; sandbag lunges 10, 20 and 30 kg; wall balls 4, 6 and 9 kg. SkiErg and rowing are 1000 m and burpee broad jumps are 80 m for everyone.
Do I need a HYROX gym to follow this plan?
No. Every session has a garage version. The plan includes swaps for the sled push, sled pull and SkiErg, and the farmers carry and sandbag lunges only need kettlebells or dumbbells and a sandbag.
How many days a week is the plan?
Four sessions a week for 8 weeks: run intervals, strength and stations, compromised running straight off a station, and one long easy session. If you only have three days, the plan tells you which session to drop in each phase.
Who is this plan for?
Your first or second HYROX race in the Open division. If you are newer to running, spend a few weeks building easy running before you start week 1.
Related: HYROX gyms by city, farmers carry guide, training sandbags, DEKA vs HYROX. HYROX is a trademark of its owner. Battle Bunker is not affiliated with HYROX.
