HYROX Training Plan Generator
Personalized week-by-week plan from your race date to race day
Build Your Plan
Enter your race date and current fitness to generate a personalized periodized plan
Key Notes for Your Plan
Week-by-Week Plan
How the Training Plan Works
The plan uses periodization: structured phases that build fitness systematically rather than repeating the same workouts week after week. Each phase has a distinct purpose. Base builds the aerobic engine and teaches station technique at low intensity. Build introduces race-pace intervals and increases station volume. Peak includes full race simulations at race weight. Taper cuts volume while preserving intensity so you arrive fresh.
Session types are calibrated to your gym access. With a full gym you get sled, SkiErg, rower, and wall ball work that directly transfers to race performance. With home equipment, strength sessions shift to kettlebell and dumbbell exercises with similar movement patterns. With no gym, simulation sessions become tempo runs paired with bodyweight station alternatives -- less specific, but still effective for finishing preparation.
The number of training days shapes which sessions are included each week. Two days gets the minimum: one easy run and one interval run. Three days adds a strength session. Four days adds a HYROX simulation. Five or more days adds active recovery to manage fatigue across higher training loads.
The Four Training Phases Explained
Base (weeks 1-40% of plan): Low intensity, high frequency. The goal is building your aerobic foundation, learning station mechanics, and accumulating running volume without accumulating fatigue. Easy runs should feel fully conversational -- if you cannot speak in complete sentences, you are going too hard.
Build (40-75% of plan): Introduce race-pace running and increase station loading. This is where the work gets harder. Simulation sessions expand from mini circuits to half simulations. The key is managing cumulative fatigue -- hard days followed by easy days, not hard days stacked back to back.
Peak (75-95% of plan): Full race simulations at race weight. The most race-specific training you will do. These sessions are physically demanding and require adequate recovery. Do not skip the easy runs between simulation days -- they are recovery, not junk volume.
Taper (final 5-10%): Volume drops sharply but intensity stays high. Short, sharp sessions maintain neuromuscular readiness without accumulating fatigue. Most athletes feel flat on day 2-3 of taper -- this is normal and passes by race day.
If your race date moves or you miss a stretch of sessions, do not try to cram the missed work into a shorter window. Re-run the generator with the new race date instead. The plan compresses by trimming volume in Base while protecting the Build and Peak phases, because race-specific work is what produces the largest finish-time gains. Skipping a Peak simulation to make up a missed Base run is the wrong trade. If you miss more than two weeks during Peak, drop one round of intensity in the next simulation rather than skipping it entirely. The goal is to arrive at race day fresh and confident, not to have completed every session on paper.