This 8-week Hyrox training plan is designed for intermediate athletes training for a Hyrox competition. You ideally have a solid foundation in exercise and lifting, and can comfortably run up to four miles. To get the most out of this plan, enter with a strong aerobic base and experience in strength training.

The weekly structure includes:

• 2 x full-body strength workouts

• 2 x running workouts (one speed-focused and one long run, with optional additional mileage for advanced runners)

• 2 x Hyrox-specific workouts (one conditioning and one race simulation)

• 1 rest day (with optional mobility/stretching)

Each workout is ~ 45-60 minutes. Optional runs are programmed to add mileage for advanced athletes aiming for 15-22 miles/week. If you are a beginner runner, you can skip the optional runs, and your weekly mileage will be 10-14 miles/week.