Introduction

This HYROX training template is designed for athletes who already train consistently in CrossFit—typically 3–5 times per week. It serves as supplemental preparation as we gear up for race day.

The program is built to start five weeks before your race. If you begin closer to race day, start at Week 2 instead.

These sessions are meant to add on to your regular CrossFit routine—not replace it. Remember, most of us are doing this event to challenge ourselves and have some fun. The goal isn’t to overtrain or end up sidelined with shin splints because we suddenly started running all the time.

For most athletes, the biggest challenge will be the running. While we do run regularly in CrossFit, it’s usually in shorter distances (e.g. 200–400 m repeats) and totals 2–3 miles per workout—HYROX, by comparison, covers almost 5 miles. You’ll see a bias toward running in this program.

Make sure to mobilize your calves, Achilles, and hip flexors after each session—these are the first areas to tighten up when running volume increases, and keeping them healthy is key to race-day success.

Pro Tip: Get a pair of running shoes. Don’t do this training—or the race itself—in your CrossFit or lifting shoes. I personally used Hokas in my last race and had zero issues with grip on the sled push.

PROGRAM NOTES

If running feels easy for you and the stations are your limiter, take the “Split Day” workout and double the station work between runs.

If you’re attending CrossFit consistently 3–5× per week, you could complete a HYROX event tomorrow. This supplemental program is simply meant to make you more efficient and comfortable.

Each week includes three elements:

1. Running Day: Shorter distances done fast (think “for time”).

2. Run + Station Day: Running intervals paired with HYROX-style elements (sleds, Ski Erg, etc.).

3. Value-Add Run(S): A single 1000 m run after class.

   1. After your WOD, rest 30–60 seconds, then hit a 1000 m run in your running shoes. The purpose is to get used to running when you’re already fatigued. You will notice a mental shift as you get towards the third and fourth week of programming. You're just used to running while you're really tired.

      1. If you’re feeling significant calf or lower-leg fatigue, substitute with:

         1. 1000 m Ski Erg, or

         2. 1000 m Row

4. Value-Add WallBalls: 50 wallball shots. Ideally unbroken

   1. The HYROX race ends with wallballs, and we want to finish strong! Once you finish the class workout or additional session, complete this work. 

ADDITIONAL NOTES:

Sled Weights

• Push(335lb/225)

• Men think 6-7 45# plates (on the yellow sled)

• Women think 4-5 45# plates

• Pull(227/172)

• Men think 4-5 45# plates

• Women think 3 plates

• Assume CFEP sled is 50#

All Run + Station sessions begin without a fresh run—you’ll always be running on tired legs to simulate race conditions while managing volume efficiently.

These movements won’t appear directly in programming (since we already do plenty), but you can practice on your own:

• Rowing

• Farmer’s Carry

  Finally, review the official HYROX movement standards on YouTube. There aren’t many surprises, but one key tip: adjust your damper setting on the Ski Erg and Rower before you start each segment—you can’t change it mid-station.

Jump to:

Week 1

Week 2

Week 3

Week 4

Week 5(Race week!)