Day by day

The first 4 weeks, day by day

Browse each week day by day — rest days included, so you see the full rhythm.

Choose your goal

Build muscle Get stronger Run a faster 10K Prepare for Hyrox General fitness

Running, erg, sled and functional strength

How you progress: Loads, reps and intervals step up block by block, so your strength and your engine climb together toward race demands.

Your week

Hyrox Compromised Running

Today's Guidance

55 min

Race-specific endurance

This session trains the race-specific endurance that decides the back half of a Hyrox.

Main work

Hyrox Compromised Running

~55 min · RPE 7–8 (hard)

This is today's conditioning piece — the session itself; keep the effort honest and repeatable rather than going all-out early.

Today — how to progress: Hold today's target pace and effort. Once it feels comfortably repeatable, nudge the pace or duration up next time.

1. Warm-upView
Coach guidance
10 min easy jog. Then leg swings, dynamic lunges and two short strides. Finish the warm-up with a few light reps of the first station.
Target effort
RPE 3–4 (light)
Watch demo
Log your result
Minutes completedEffort (1–10)
Notes
Create your free account to save your training.
Step 2 of 7 · Main workNow
Round 1 · 1 km run + 20 m Burpee Broad Jumps
Coach guidance
Chest to the floor, stand up fast and jump forward — land soft with bent knees, absorb it, and flow into the next rep.
Keep the jumps short and repeatable; a steady rhythm beats a few big jumps followed by a stall.
Reset your breathing on the move, not standing still.
Target effort
RPE 7–8 (hard)
Watch demo
Log your result
Round timeEffort (1–10)
Notes
Create your free account to save your training.
3. Round 2 · 1 km run + 20 m Sandbag Walking LungesView
Coach guidance
Hug the bag high on your chest and stay tall — back knee lightly to the floor, front knee tracking over the toes.
Under fatigue the steps get sloppy, so shorten them and keep the torso upright instead of folding forward.
No sandbag? Walking lunges with dumbbells.
Target weight
20 kg
Target effort
RPE 7–8 (hard)
Watch demo
Log your result
Round timeWeight usedEffort (1–10)
Notes
Create your free account to save your training.
4. Round 3 · 1 km run + 500 m RowErgView
Coach guidance
Sequence every stroke legs → hips → arms, and return arms → hips → legs — long, strong pulls, not short frantic yanks.
Off the run, drop the rate a touch and lengthen each stroke to hold the pace without spiking your heart rate.
No RowErg? SkiErg or an assault bike.
Target effort
RPE 7–8 (hard)
Log your result
Round timeEffort (1–10)
Notes
Create your free account to save your training.
5. Round 4 · 1 km run + 25 m Sled PullView
Coach guidance
Heels planted, hips back, hand over hand — pull the rope to your chest and reset, never lean and yank.
Off the run your grip is already tired, so take whole-hand bites of rope instead of fingertip grabs.
No sled? A heavy band row or a loaded prowler pull keeps the stimulus.
Target weight
103 kg (sled included).
Target effort
RPE 7–8 (hard)
Watch demo
Log your result
Round timeWeight usedEffort (1–10)
Notes
Create your free account to save your training.
6. Round 5 · 1 km run + 100 m Farmers CarryView
Coach guidance
Ribs down, shoulders packed, short quick steps — the carry is won by not stopping, not by walking fast.
Your breathing is already high off the run, so pick a pace you can hold for the full distance unbroken.
No farmers handles? Two heavy dumbbells or kettlebells.
Target weight
2 × 24 kg
Target effort
RPE 7–8 (hard)
Watch demo
Log your result
Round timeWeight usedEffort (1–10)
Notes
Create your free account to save your training.
7. Cool-downView
Coach guidance
5 min easy movement until you recover.
Target effort
RPE 2–3 (very light to light)
Watch demo
Log your result
Minutes completedEffort (1–10)
Notes
Create your free account to save your training.

This is an example plan for illustration only — it is not medical advice and is not personalized to your injuries, limitations, or training history. Build your own plan to get coaching tailored to you.

Build your own plan

Answer a few questions and your coach builds a plan like this around your goal, equipment, and schedule.

Build mine Browse coaches →

Today's Guidance

55 min

Race-specific endurance

This session trains the race-specific endurance that decides the back half of a Hyrox.

Main work

Hyrox Compromised Running

~55 min · RPE 7–8 (hard)

This is today's conditioning piece — the session itself; keep the effort honest and repeatable rather than going all-out early.

Today — how to progress: Hold today's target pace and effort. Once it feels comfortably repeatable, nudge the pace or duration up next time.

1. Warm-upView
Coach guidance
10 min easy jog. Then leg swings, dynamic lunges and two short strides. Finish the warm-up with a few light reps of the first station.
Target effort
RPE 3–4 (light)
Watch demo
Log your result
Minutes completedEffort (1–10)
Notes
Create your free account to save your training.
Step 2 of 7 · Main workNow
Round 1 · 1 km run + 20 m Burpee Broad Jumps
Coach guidance
Chest to the floor, stand up fast and jump forward — land soft with bent knees, absorb it, and flow into the next rep.
Keep the jumps short and repeatable; a steady rhythm beats a few big jumps followed by a stall.
Reset your breathing on the move, not standing still.
Target effort
RPE 7–8 (hard)
Watch demo
Log your result
Round timeEffort (1–10)
Notes
Create your free account to save your training.
3. Round 2 · 1 km run + 20 m Sandbag Walking LungesView
Coach guidance
Hug the bag high on your chest and stay tall — back knee lightly to the floor, front knee tracking over the toes.
Under fatigue the steps get sloppy, so shorten them and keep the torso upright instead of folding forward.
No sandbag? Walking lunges with dumbbells.
Target weight
20 kg
Target effort
RPE 7–8 (hard)
Watch demo
Log your result
Round timeWeight usedEffort (1–10)
Notes
Create your free account to save your training.
4. Round 3 · 1 km run + 500 m RowErgView
Coach guidance
Sequence every stroke legs → hips → arms, and return arms → hips → legs — long, strong pulls, not short frantic yanks.
Off the run, drop the rate a touch and lengthen each stroke to hold the pace without spiking your heart rate.
No RowErg? SkiErg or an assault bike.
Target effort
RPE 7–8 (hard)
Log your result
Round timeEffort (1–10)
Notes
Create your free account to save your training.
5. Round 4 · 1 km run + 25 m Sled PullView
Coach guidance
Heels planted, hips back, hand over hand — pull the rope to your chest and reset, never lean and yank.
Off the run your grip is already tired, so take whole-hand bites of rope instead of fingertip grabs.
No sled? A heavy band row or a loaded prowler pull keeps the stimulus.
Target weight
103 kg (sled included).
Target effort
RPE 7–8 (hard)
Watch demo
Log your result
Round timeWeight usedEffort (1–10)
Notes
Create your free account to save your training.
6. Round 5 · 1 km run + 100 m Farmers CarryView
Coach guidance
Ribs down, shoulders packed, short quick steps — the carry is won by not stopping, not by walking fast.
Your breathing is already high off the run, so pick a pace you can hold for the full distance unbroken.
No farmers handles? Two heavy dumbbells or kettlebells.
Target weight
2 × 24 kg
Target effort
RPE 7–8 (hard)
Watch demo
Log your result
Round timeWeight usedEffort (1–10)
Notes
Create your free account to save your training.
7. Cool-downView
Coach guidance
5 min easy movement until you recover.
Target effort
RPE 2–3 (very light to light)
Watch demo
Log your result
Minutes completedEffort (1–10)
Notes
Create your free account to save your training.

The first 4 weeks, day by day

Choose your goal

Round 1 · 1 km run + 20 m Burpee Broad Jumps

Build your own plan

The first 4 weeks, day by day

Choose your goal

Round 1 · 1 km run + 20 m Burpee Broad Jumps

Build your own plan