My Hyrox Training Plan

The end of one race means the start of a new training block! After running Wharf to Wharf today, I couldn’t be more excited to turn my focus on the MAIN event of 2024 (drum roll please 🥁) … Hyrox Chicago!

Race Calendar:

October 6: Rock N’ Roll San Jose half marathon (10 weeks out)
November 16: Hyrox Chicago (16 weeks out)
December 8: CIM half marathon relay (19 weeks out)

If you haven’t heard of Hyrox, it’s a competition that combines both running & functional workout stations, where participants run 1km, followed by 1 functional workout station, repeated eight times. The stations are: 

Step 1: DETERMINE Splits

I asked my boyfriend to help me out with the planning since this is something totally new and different. We started by deciding what my workout split would be. Since running is a big part of the Hyrox, I wanted to focus on three quality run workouts per week. I also knew I wanted one yoga class, one Hyrox-specific workout, one full rest day, and no more than two double days. That left me with two strength days that I’ll end with Hyrox conditioning. 

Weekly schedule:

Monday: Yoga and hill workout
Tuesday: Strength/conditioning
Wednesday: Track workout
Thursday: Strength/conditioning
Friday: Rest day
Saturday: Long run
Sunday: Hyrox Endurance

Step two: Rate the Hyrox Stations

Next, I rated the Hyrox stations from most confident to least confident. These ratings will play a factor in my strength workouts. Here’s how I feel about them: 

  1. Lunges (most confident)

  2. Wall ball

  3. Rower

  4. Burpee Broad jumps 

  5. Farmer’s carry

  6. Skierg

  7. Sled push

  8. Sled pull (least confident)

Step three: PROGRAM Strength Workouts

Next, we programmed the strength workouts. For the first two weeks, the structure I’m following is:

  • Primary movement (1 exercise): The first strength workout’s main focus is a lower-body push exercise and the second strength workout’s main focus is a lower-body pull exercise. Sets: 3. Reps: 5.

  • Compound set (2 exercises): One lower body exercise and one upper body exercise that takes into account that primary movement as well as what needs to get warmed up and activated for the conditioning at the end.Sets 3. Reps 10.

  • Circuit (3 exercises): These are a mix of exercises to focus on posture, isolation, and rotation. Sets: 3. Reps: 15.

  • Conditioning (4 exercises): One sprint, one core exercise, one Hyrox station I’m confident in, and one Hyrox station that I’m not as confident in (ex. 1 and 8, 2 and 7, 3 and 6, 4 and 5). Sets: 4. Reps vary. 

You can see exactly what this looks like in my workout tracker - linked here.

Step Four: PROGRAM Hyrox Endurance

Week 1: first half of the Hyrox straight through

  • 1K run

  • 1000m skierg

  • 1K run

  • 50m sled push

  • 1K run

  • 50m sled pull

  • 1K run

  • 80m burpee broad jumps

Week 2: second half of the Hyrox straight through

  • 1K run

  • 1000m rowing

  • 1K run

  • 200m farmer’s carry

  • 1K run

  • 100m sandbag lunges

  • 1K run

  • 100 wall balls

TBD on the remaining weeks!

Step Five: PROGRAM Running Workouts

I’ll be following a half marathon plan I’ve used in the past, but only taking the hill workout, the track workout, and the long run out of it.

Miscellaneous

I take C2 at Corepower Yoga and use my Peloton app for core workouts and hip mobility, which I’ll sprinkle in throughout the week.

I’m excited you’re here to follow along on my training for my first Hyrox event! Let me know if you have any questions or if you’re thinking about doing one yourself!

Paula Saewert