HYROX Training Program Planner
Create a week-by-week HYROX plan with running, erg, strength, station-combination, recovery and simulation sessions.
Your plan
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Week-by-week plan
| Week | Phase | Sessions |
|---|
· Free
Track it in Hyrox Workout.
The HYROX app keeps race training plans and progress organized on your iPhone.
How the plan is built
This HYROX training program assigns each week a phase based on how many weeks remain until race day, then fits sessions to the number of training days available.
Running volume is scaled by experience level and divided across the available days. Deterministic session templates place running, erg, strength, station-combination, recovery and simulation work in a repeatable order.
Use the result as a planning framework and adjust it around your schedule, recovery and guidance from a qualified coach.
Session running-volume equivalent = weekly running volume × experience scale ÷ training days per week This planner is for general training organization, not medical advice or a diagnosis. A single reading or result is not a diagnosis; a clinician decides. Stop and seek qualified help for pain, illness or other safety concerns.
HYROX training program FAQ
How many weeks can I plan?
Enter any positive whole number of weeks until your race. The planner creates one row per week.
What does experience level change?
It changes the volume scale used for the session volume labels: beginner is lighter, intermediate is the baseline and advanced is higher.
Does the plan prescribe exact workouts?
No. It assigns session types and planning volume labels; it does not replace individualized coaching.
Are my inputs saved?
No. The plan is calculated in your browser and this component does not make network calls or create an account.
What if I have fewer training days?
Enter the days you can consistently train. The planner fits its deterministic session order to that number.