HYROX

STARTER
8-WEEK
BLUEPRINT
 HYROX 8-Week Blueprint
Training without a plan is just working
out. Training with a plan is progress.
Why Structure Matters:

Training randomly won’t get you results. A structured plan helps you:

Increase work capacity

Improve lactate tolerance
Build sustainable endurance
Avoid burnout and injury

By following this progression, you’ll hit key physiological thresholds and

train in the right zones at the right times.

Understanding Training Zones

Zone Description Power (W) Range Threshold Markers
🟢 Low-Intensity Endurance Foundational aerobic work 50–125W Below

HYROX
aerobic threshold
🔵 Moderate-Intensity Builds aerobic power & tolerance 125–200W
Approaches lactate threshold
🔴 High-Intensity Intervals Push anaerobic systems 200W+ Beyond
8 - WEEK
anaerobic threshold

💡 Lactate threshold = the point whereBfatigue

L Urapidly
E P increases
RINT
💡 Aerobic threshold = max sustainable pace using oxygen efficiently
💡 Anaerobic threshold = where lactic acid builds faster than it can clear

Start your HYROX journey with purpose. This 8-week plan is designed
to guide everyday athletes through progressive endurance and
intensity training, helping you train smarter, not just harder.
 HYROX 8-Week Blueprint
The HYROX Concept
Where Functional Fitness Meets Mass Participation

HYROX is redefining the competitive fitness landscape.

By combining functional strength with endurance-based running, HYROX
bridges the gap between high-level competition and accessible participation.

Positioning HYROX on the Fitness Map

Event Type Competition Level 🔥 Accessibility 🌍
CrossFit High Moderate

Tough Mudder Medium Low

Spartan Race Medium Low

HYROX
Fitness Expos Low High

HYROX High High

8 - WEEK
HYROX offers a unique blend of intensity and inclusivity—it’s built for
elite performance, but designed so everyday athletes can compete side
BLUEPRINT
by side on the same course, with the same standards.

Why HYROX Stands Out

Combines running + functional fitness in a structured race format

Held in global indoor arenas, removing environmental variables
Consistent format worldwide for predictable training goals
Supported by major brands and backed by sport science
 HYROX 8-Week Blueprint
Welcome to a New Sport: HYROX
A global race format that fuses strength and endurance

HYROX is not just another race — it’s a structured challenge that combines
running with 8 standardized functional workouts. Designed for accessibility
and performance, HYROX is the same race format globally, allowing athletes to
train with purpose and compete on equal footing.

The H Y R O X R a c e Format

Every r a c e c o n s i s ts of:
1km R u n
Follo w e d b y 1 F unctional Workou t
Repea t e d 8 t i m e s
The W o r k o u t S e q uence:
1km R u n ➡️ 0 1 . S kiErg
1km R u n ➡️ 0 2 . S led Push

HYROX
1km R u n ➡️ 0 3 . S led Pull
1km R u n ➡️ 0 4 . B urpee Broad Jum ps
1km R u n ➡️ 0 5 . R ow
1km R u n ➡️ 0 6 . F armers Carry
8 - WEEK
1km R u n ➡️ 0 7 . S andbag Lunges
1km R u n ➡️ 0 8 . W all Balls
🏁 Fin i s h BLUEPRINT

A Sport for All Fitness Levels

Scaled divisions for all abilities

Global consistency so you can train smart
A sense of community and competition in one
A clear structure to build your performance over time
 HYROX 8-Week Blueprint
HYROX: Built for Every Body
One sport. Multiple paths. Unlimited potential.

Whether you’re training solo, with a partner, or as part of a team—HYROX is

designed to be accessible, scalable, and competitive for all fitness levels.

DIVIS I O N S & F O R MATS

I ndiv i d ual
Comp l e t e t h e f u ll HYROX race on your own — perfect for personal
chall e n g e a n d b enchmark progre ss.

Doub l e s
Train a n d r a c e with a partner. Sh are the workout stations (in a
You-G o - I - G o f o r mat) and run eac h 1km leg together.

Relay ( T e a m o f 4)

HYROX
Each a t h l e t e c o mpletes 2x 1km ru ns and 2 stations. Ideal for
begin n e r s , c o r p orate teams, or g roup challenges.

Avail a b l e C a t e g ories:
8 - WEEK
Men / W o m e n / M ixed
Open & P r o D i v i sions
Adapt i v e D i v i s i o n s
BLUEPRINT
Age G r o u p s : 1 6 to 70+
Globa l R a n k i n g s & World Champi onships
 HYROX 8-Week Blueprint
WEIGHTS BREAKDOWN
One sport. Multiple paths. Unlimited potential.

Whether you’re training solo, with a partner, or as part of a team—HYROX is

designed to be accessible, scalable, and competitive for all fitness levels.

INDIVIDUAL CATEGORIES

Workout Women Men Women Pro Men Pro

Sled Push 102 kg incl. sled 152 kg incl. sled 152 kg incl. sled 202 kg incl. sled

Sled Pull 78 kg incl. sled 103 kg incl. sled 103 kg incl. sled 153 kg incl. sled

Farmers Carry 2×16 kg 2×24 kg 2×24 kg 2×32 kg

Lunges 10 kg 20 kg 20 kg 30 kg

HYROX
Wall Balls 75 reps (4 kg) 100 reps (6 kg) 100 reps (6 kg) 100 reps (9 kg)

8 - WEEK
DOUBLES CATEGORIES

Workout
BLUEPRINT
Women Men Mixed

Sled Push 102 kg incl. sled 152 kg incl. sled 152 kg incl. sled

Sled Pull 78 kg incl. sled 103 kg incl. sled 103 kg incl. sled

Farmers Carry 2×16 kg 2×24 kg 2×24 kg

Lunges 10 kg 20 kg 20 kg

Wall Balls 75 reps (4 kg) 100 reps (6 kg) 100 reps (6 kg)
 HYROX 8-Week Blueprint
What Makes a Great HYROX Athlete?
Qualities That Build the Engine, Drive the Output, and Keep You in the Game.
Whether you're aiming for a personal best or a podium finish, top-performing
HYROX athletes share a unique combination of physiological, physical, and
mental qualities that drive their success.

Physi o l o g i c a l Q ualit i e s
High VO2 Max
E lite athletes often aim for 70+ to maximize oxygen efficiency.
Big Aerobic Engine
Y our aerobic system must produce sustained energy for nearly an
hour of combined running and functional work.
Anaerobic Threshold: 85–90% of Max HR
The ability to hold high effort without crashing is a game changer.

Physi c a l P erfor m anc e Tra i t s

Speed & Power at Anaerobic Threshold

HYROX
This is the #1 predictor of HYROX performance.
Sustained Output
Top athletes can maintain a high pace across all 8 stations and 8
runs.
8 - WEEK
Mobility & Efficiency
Essential for high-skill movements like burpee broad jumps and
B Lenergy
wall balls — good movement saves U E and
P Rboosts
I N Tperformance.
Ment a l A t t r i b ut e s
M ental Fortitude
The g rit to keep pushing when fatigue hits is what separates
contenders from participants.
Focus & Consistency
A well-conditioned mindset helps maintain intensity and
manage pacing under pressure.
 HYROX 8-Week Blueprint
Understanding the Training Structure
How Tempo, Intensity, and Volume Shape Your HYROX Results
Before diving into your sessions, it’s important to understand how this plan is built.
Training is more than just doing the work — it’s about knowing the why behind it.

TEMPO: How to Read I t

In this plan, you’ ll often see tempo written as a 4-digit number, such
as 3110. Each digit represents seconds spent in a part of the
movement:
First number – Eccentric phase (lowering)
Second – Pause at bottom
Third – Concentric phase (lifting)
Fourth – Pause at top
Example:
Squat @ 3110 = 3 sec down, 1 sec pause at bottom, 1 sec up, 0 pause
at top. This tempo approach builds control, strength, and injury
resilience — and ensures you're not just rushing reps.

HYROX
RPE: T r aining Int ensity Made Simple
We use RPE (Rate of Perceived Exertion) to guide how hard a session
should feel. On a scale of 1–10:
8 - WEEK
RPE 9–10: Development Days
High-effort sessions to push your capacity and build power.
RPE 7–8: Stimulation Days BLUEPRINT
Controlled output, still intense but lower volume for better recovery.
RPE 5–6: High-Performance Recovery (HPR)
Easy-to-moderate days. Still moving, but not draining.

⚠️ Adjust as needed based on your fitness, recovery, or injuries.

 HYROX 8-Week Blueprint

Weekly Volume: How Much Training Is

Involved?
This 8-week program is built around 3–4 sessions per week, each
about 60 minutes long.

You’ ll get:
Progressive overload each week
Built-in variation of intensity using RPE
Flexible options for 3-day or 4-day training weeks

The goal is consistency over intensity — stick to the plan, modify if

needed, and watch your capacity build over time.

Now your t r aining ha s a goal.

HYROX training isn't random. It' s precise, structured, and scalable —

so whether you're training for your first event or a new PR, this is

HYROX
your roadmap.

8 - WEEK
BLUEPRINT
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
Every session has a purpose — here's how it's built
E ach workout in your 8-week HYROX plan follows a consistent
structure.

1. Warm-Up
The g oal of the warm-up is to raise your heart r ate, prep your
muscles, and get your body ready to perform. Expect mobility,
activation drills, and light cardio to kick thing s off right.
2. Run Component
Each week we’ ll progressively build your running base. You can run
outdoors or on a treadmill (set the incline to 1% for better carryover
to outdoor running). The goal: build pacing awareness, improve
aerobic capacity, and increase your tolerance for run-work intervals.
3. HYROX Workout Focus
This section mimics the actual HYROX race stations. You’ ll perform
functional movements like lunges, sled pushes/pulls, and wall balls.
Start with bodyweight or manageable loads — and scale up as your

HYROX
strength improves. It’ s not about perfection. It’ s about progression.
4. Strength/Resistance Training
In some sessions, you’ ll focus specifically on strength endurance.

8 - W E E K
Use weights that challenge you within the programmed rep range.
If you can do more reps with good technique, increase the weight.

B L U E P R I N T
If you fall short, reduce the load until you’ re moving well under
fatigue.
5. Cooldown
Every session finishes with a short cooldown to bring your heart rate
down, aid recovery, and help your body reset. This might include light
aerobic work, mobility, and breathing drills.

Remember: You’ re not just training for a workout —

you’ re preparing for a race. Stick to the
structure, listen to your body, and
enjoy the process.
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 1 OVERVI EW
FOCUS:
Foundational strength, aerobic conditioning, and
familiarization with movement standards.

RPE GOALS:
Stimulation (Mon/Thurs): RPE 7-8
Development (Tues/Fri): RPE 9-10

MONDAY – STIMULATION RPE 7–8

Wa rm-Up: Mobility drills + 1km run (progressively
increase pace)

Run: 2x 10min runs (Rest 5 mins between)

HYROX
Hyrox Workouts:
Rower 1000m
Lunges 80m (focus on form)
Strength:
8 - WEEK
Exercise SetsB L U E P RTempo
Reps I N T Rest

A. Deadlifts 4 12–15 3010 60s

B. Barbell Shoulder Press 3 12–15 3010 60s

Cooldown: 2–3 min recovery

breathing
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 1 OVERVIEW
FOCUS:
Foundational strength, aerobic conditioning, and
familiarization with movement standards.

RPE GOALS:
Stimulation (Mon/Thurs): RPE 7-8
Development (Tues/Fri): RPE 9-10

TUESDAY – DEVELOPMENT RPE 9–10

Wa rm-Up: Mobility drills + 1km run

Engine Builder:
1km Run
2000m Bike

HYROX
1000m Ski Erg
1000m Row
100m Sled Push (50% competition weight if
8 - WEEK
possible)

BLUEPRINT
Rest 3 mins | Complete 2 Rounds

Cooldown:
Recovery posture + breathing
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 1 OVERVI EW
FOCUS:
Foundational strength, aerobic conditioning, and
familiarization with movement standards.

RPE GOALS:
Stimulation (Mon/Thurs): RPE 7-8
Development (Tues/Fri): RPE 9-10

THURSDAY – STIMULATION | RPE 7–8

Wa rm-Up: Mobility drills + 1km run

Hyrox Workout:
1km Run → 1000m Ski Erg → 1km Run → 50m Sled

HYROX
Push → 500m Run → 1000m Row
Only rest when needed. Maintain consistency.
Strength:
8 - WEEK
Exercise Sets
BLUEPRINT
Reps Tempo Rest

A. Goblet Squats 4 12–15 3010 60s

B. Single Arm Dumbbell Row 3 12–15 3010 60s

Cooldown: 2–3 min recovery breathing

 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 1 OVERVI EW
FOCUS:
Foundational strength, aerobic conditioning, and
familiarization with movement standards.

RPE GOALS:
Stimulation (Mon/Thurs): RPE 7-8
Development (Tues/Fri): RPE 9-10

FRIDAY – DEVELOPMENT | RPE 9–10

Wa rm-Up: 1km run + mobility drills

Anae robic Threshold Builder: 4 Sets:

6 min AM RAP:
350m Ski

HYROX
350m Row
350m Run
25 Burpees
8 - WEEK
25 Wall Ball Throws
30 Bodyweight Lunges
B L
Rest 3–5 mins Zone 2 Bike
U E P R I N T

Cooldown: Recovery posture

 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 2 OVERVI EW
FOCUS:
Gradual volume increase and improved pacing control

RPE GOALS:
Stimulation (Mon/Thurs): RPE 7-8
Development (Tues/Fri): RPE 9-10

MONDAY – STIMULATION | RPE 7–8

Wa rm-Up: Mobility drills + 1km run

Ru n: 2x 12min runs (Rest 5 mins)

Hyrox Workouts :
Ski Erg 1000m

HYROX
Farmers Carry 10 0m (challenging but steady pace)

Strength: 8 - WEEK
Exercise Sets
B L Reps
UEPR I N TRest
Tempo

A. Deadlifts (KB/Hex/Barbell) 4 12–15 3010 60s

B. Barbell Shoulder Press 3 12–15 3010 60s

Cooldown: Controlled breathing in recovery posture

 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 2 OVERVI EW
FOCUS:
Gradual volume increase and improved pacing control

RPE GOALS:
Stimulation (Mon/Thurs): RPE 7-8
Development (Tues/Fri): RPE 9-10

TUESDAY – DEVELOPMENT | RPE 9–10

Wa rm-Up: 1km run + mobility drills

E ngine Bu ilder:
1000m Run
1000m Ski Erg
1000m Row

HYROX
40m Walking Lunges
Rest 3 mins | Complete 3 Rounds | Cap workout
at 50 mins total
8 - WEEK
BLUEPRINT
Cooldown: Controlled breathing
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 2 OVERVI EW
FOCUS:
Gradual volume increase and improved pacing control

RPE GOALS:
Stimulation (Mon/Thurs): RPE 7-8
Development (Tues/Fri): RPE 9-10

THURSDAY – STIMULATION | RPE 7–8

Wa rm-Up: Mobility drills + 1km run

Hyrox Workout :
1km Run → 1000m Ski Erg → 1km Run → 50m Sled
Push → 500m Run → 25m Sled Pull → 500m Run Only
rest when necessary. Maintain consistent

HYROX
pacing.Strength:

Exercise
8 Sets
- W E ERepsK Tempo Rest
BLUEPRINT
A. Goblet Squa 3 12–15 3010 60s

B. Single Arm D 3 12–15 3010 60s

Cooldown: Recovery breathing

 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 2 OVERVI EW
FOCUS:
Gradual volume increase and improved pacing control

RPE GOALS:
Stimulation (Mon/Thurs): RPE 7-8
Development (Tues/Fri): RPE 9-10

FRIDAY – DEVELOPMENT | RPE 9–10

Wa rm-Up: 1km run + mobility drills

Anaerobic Threshold Builder: 4 Sets:

7 min AMRAP:
350m Ski

HYROX
350m Row
350m Run
25 Burpees
8 - WEEK
25 Wall Ball Throws

BLUEPRINT
30 Bodyweight Lunges Rest 5 mins low active
Cooldown: 2–3 min recovery breathing
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 3 OVERVI EW
FOCUS:
Gradual volume increase and improved pacing control

RPE GOALS:
Stimulation (Mon/Thurs): RPE 7-8
Development (Tues/Fri): RPE 9-10

MONDAY – STIMULATION | RPE 7–8

Wa rm-up:
Mobility drills
1km ru n – g radually inc rease pace over distance

Run:

HYROX
15 min easy pace
Rest 5 min
1 5 min steady pace

8 - WEEK
Hyrox Workout:
Sled Push 50m BLUEPRINT
Rest 3 min
50 Wall Balls (in manageable sets, rest as needed)
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 3 OVERVI EW
FOCUS:
Gradual volume increase and improved pacing control

RPE GOALS:
Stimulation (Mon/Thurs): RPE 7-8
Development (Tues/Fri): RPE 9-10

MONDAY CONT.. – STIMULATION | RPE 7–8

Exercise Sets Reps Tempo Rest

HYROX
A. Deadlifts (KB 4 12–15 3010 60s

B. Barbell Shou 3 12–15 3010 60s

8 - WEEK
BLUEPRINT
Cooldown:
2–3 min recovery posture breathing – bring HR down
to resting
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 3 OVERVI EW
FOCUS:
Gradual volume increase and improved pacing control

RPE GOALS:
Stimulation (Mon/Thurs): RPE 7-8
Development (Tues/Fri): RPE 9-10

TUESDAY – DEVELOPMENT | RPE 9–10

Wa rm-up:
Mobility drills
1km warm-up ru n

Engine Builder:
2 Roun ds:

HYROX
1000m Run + 25 Wall B alls
800m Run + 25 Wall Balls
600m Run + 2 5 Wall Balls
8 - WEEK
400m Run + 25 Wall Balls

BLUEPRINT
Rest 3 min between rounds
K eep session < 50 mins
Cooldown:
2–3 min in recovery posture, calm HR and breathing
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 3 OVERVI EW
FOCUS:
Gradual volume increase and improved pacing control

RPE GOALS:
Stimulation (Mon/Thurs): RPE 7-8
Development (Tues/Fri): RPE 9-10

THURSDAY – STIMULATION | RPE 7

Wa rm-up:
Mobility drills
1km ru n

Hyrox Workout:
1km Run

HYROX
1000m Ski Erg
1km Run
50m Sled Pu sh
1km Run8 - WEEK
25m Sled Pull
BLUEPRINT
500m Run
40m Burpee Broad Jumps
Rest only when n eed ed – aim
for consistent effort
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 3 OVERVI EW
FOCUS:
Gradual volume increase and improved pacing control

RPE GOALS:
Stimulation (Mon/Thurs): RPE 7-8
Development (Tues/Fri): RPE 9-10

THURSDAY CONT.. – STIMULATION | RPE 7

Exercise Sets Reps Tempo Rest

A. Goblet Squa 3 12–15 3010 60s

HYROX
B. Single Arm D 3 12–15 3010 60s

8 - WEEK
BLUEPRINT
Cooldown:
Recovery breathing – reduce HR gradually
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 3 OVERVI EW
FOCUS:
Gradual volume increase and improved pacing control

RPE GOALS:
Stimulation (Mon/Thurs): RPE 7-8
Development (Tues/Fri): RPE 9-10

FRIDAY – DEVELOPMENT | RPE 9–10

Wa rm-up:
1km mobility run

Anaerobic Threshold Training:

4 Sets – 8 mins each:
35 0m Ski Erg

HYROX
350 m Row
3 50m Run
25 x Burpees

8 - WEEK
25 x Wall Balls
30 Bodyweight Lunges
B walk
Rest 5 min low-intensity LUEPRINT
Targ et HR: ~85–90% MHR
If no monitor, aim to hit 9–10 RPE by end of each
round.

Cooldown:
2–3 min deep breathing in a
recovery position
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 4 OVERVI EW
FOCUS:
Gradual volume increase and improved pacing control

RPE GOALS:
Stimulation (Mon/Thurs): RPE 7-8
Development (Tues/Fri): RPE 9-10

MONDAY – STIMULATION | RPE 7–8

Wa rm-up:
1km run + mobility drills

Run:
20 mi n pace
Rest 5 min

HYROX
20 min st rong pace

Hyrox Workout:
8 - WEEK
Sled Pull 50m
Rest 3 min
BLUEPRINT
Burpee Broad Jumps x 40m
Rest 3 mins | Complete 2 Rounds
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 4 OVERVI EW
FOCUS:
Gradual volume increase and improved pacing control

RPE GOALS:
Stimulation (Mon/Thurs): RPE 7-8
Development (Tues/Fri): RPE 9-10

MONDAY CONT... – STIMULATION | RPE 7–8

Exercise Sets Reps Tempo Rest

HYROX
A. Deadlifts (KB/Hex/Barbell) 4 12–15 3010 60s

8 - W E E K 3 12–15
B. Barbell Shoulder Press 3010 60s

BLUEPRINT

Cooldown:
2–3 min recovery posture breathing
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 4 OVERVI EW
FOCUS:
Gradual volume increase and improved pacing control

RPE GOALS:
Stimulation (Mon/Thurs): RPE 7-8
Development (Tues/Fri): RPE 9-10

TUESDAY – DEVELOPMENT | RPE 9–10

Wa rm-up:
1km easy jog + mobility

Engine Builder:
Descendi ng L adder Format:
1500m Run, Row, Ski Erg

HYROX
100m Farmers Ca rry
1000m Run, Row, Ski Erg
100m Farmers Carry
8 - WEEK
500m Run, Row, Ski Erg
100m Farmers Carry
1000m Run to finish BLUEPRINT
Time Cap: 50 mins

Cooldown:
Recovery posture & breathing
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 4 OVERVI EW
FOCUS:
Gradual volume increase and improved pacing control

RPE GOALS:
Stimulation (Mon/Thurs): RPE 7-8
Development (Tues/Fri): RPE 9-10

THURSDAY – STIMULATION | RPE 7

Wa rm-up:
1km run + mobility prep

Hyrox Workout:
1km Run

HYROX
1000m Ski Erg
1km Run
50m Sled Push
1km Run 8 - WEEK
25 m Sled Pull
BLUEPRINT
1km Run
40m Burpee Broad Jumps
1km Run
Rest only when needed – maintain steady output
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 4 OVERVI EW
FOCUS:
Gradual volume increase and improved pacing control

RPE GOALS:
Stimulation (Mon/Thurs): RPE 7-8
Development (Tues/Fri): RPE 9-10

MONDAY CONT... – STIMULATION | RPE 7–8

Exercise Sets Reps Tempo Rest

HYROX
A. Goblet Squats (Kettlebell) 3 12–15 3010 60s

8 - WEEK
B. Single Arm DB Row (each) 2 12–15 3010 60s
BLUEPRINT

Cooldown:
2–3 min recovery posture breathing
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 4 OVERVI EW
FOCUS:
Gradual volume increase and improved pacing control

RPE GOALS:
Stimulation (Mon/Thurs): RPE 7-8
Development (Tues/Fri): RPE 9-10

FRIDAY – DEVELOPMENT | RPE 9–10 BY END

3 Sets – 8 minutes each:
25 0m Ski Erg
30 Broad Ju mps
250 m Row
300m Run

HYROX
80m Farmers Carry
20 x Burpees
20 x Wall Balls
8 - WEEK
Rest: 5 min low active

BLUEPRINT
Compromised Runs:
3 Sets:
50 Walking Lunges (BW)
30 Bodyweight Squats
300m Run
Rest: 2 min between sets

Cooldown:
Posture breathing + full HR recovery
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 5 OVERVIEW
FOCUS:
Increased mixed-modality workload and compromised efforts

THEME PROGRESSION:
Blending threshold with compromised runs + added farmer's
carry emphasis.
RPE GOALS:
Mon/Thu (STIMULATION): RPE 7–8
Tues/Fri (DEVELOPMENT): RPE 9–10

MONDAY – STIMULATION| RPE 7–8

Run: 30 min steady effort

HYROX:

HYROX
Ski Erg 1000m
Sled Push 50m
Burpee Broad Jump 40m (3-min rest between
rounds)
8 - WEEK
BLUEPRINT
Cooldown:
Posture breathing + full HR recovery
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 5 OVERVIEW
FOCUS:
Increased mixed-modality workload and compromised efforts

THEME PROGRESSION:
Blending threshold with compromised runs + added farmer's
carry emphasis.
RPE GOALS:
Mon/Thu (STIMULATION): RPE 7–8
Tues/Fri (DEVELOPMENT): RPE 9–10

MONDAY CONT... – STIMULATION| RPE 7–8

Exercise Sets Reps Tempo Rest

HYROX
A. Deadlifts (KB/Hex/Barbell) 4 12–15 3010 60s

8 - WEEK
B. Barbell Shoulder Press BLU E P R I N3010
3 12–15 T 60s

Cooldown:
2–3 min recovery posture breathing
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 5 OVERVIEW
FOCUS:
Increased mixed-modality workload and compromised efforts

THEME PROGRESSION:
Blending threshold with compromised runs + added farmer's
carry emphasis.
RPE GOALS:
Mon/Thu (STIMULATION): RPE 7–8
Tues/Fri (DEVELOPMENT): RPE 9–10

TUESDAY – DEVELOPMENT | RPE 9–10

Eng ine Builder:
1000m Run → 40m Walking Lunges
1000m Row → 30m Sled Push
1000m Run → 100m Farmer's Carry

HYROX
1000m Ski → 30 Wall Balls
Rest 2 mins, repeat 2–3 rounds

8 - WEEK
Cooldown:
B L U E P R I
2–3 min recovery posture breathing
N T
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 5 OVERVIEW
FOCUS:
Increased mixed-modality workload and compromised efforts

THEME PROGRESSION:
Blending threshold with compromised runs + added farmer's
carry emphasis.
RPE GOALS:
Mon/Thu (STIMULATION): RPE 7–8
Tues/Fri (DEVELOPMENT): RPE 9–10

THURSDAY – STIMULATION | RPE 7–8

HYROX Workout Circuit:
1km Run
1000m Ski
1km Run

HYROX
50m Sled Push
1km Run
25m Sled Pull
8 - WEEK
1km Run

BLUEPRINT
40m Burpee Broad Jumps
500m Run
500m Row
Rest only when needed – aim for consistency
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 5 OVERVIEW
FOCUS:
Increased mixed-modality workload and compromised efforts

THEME PROGRESSION:
Blending threshold with compromised runs + added farmer's
carry emphasis.
RPE GOALS:
Mon/Thu (STIMULATION): RPE 7–8
Tues/Fri (DEVELOPMENT): RPE 9–10

THURSDAY CONT... – STIMULATION | RPE 7–8

Exercise Sets Reps Tempo Rest

HYROX
A. KB Goblet Squats 3 12–15 3010 60s

8 - WEEK
BLUEPRINT
Cooldown:
2–3 min recovery posture breathing
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 5 OVERVIEW
FOCUS:
Increased mixed-modality workload and compromised efforts

THEME PROGRESSION:
Blending threshold with compromised runs + added farmer's
carry emphasis.
RPE GOALS:
Mon/Thu (STIMULATION): RPE 7–8
Tues/Fri (DEVELOPMENT): RPE 9–10

FRIDAY – DEVELOPMENT | RPE 9–10

C ompromised Runs (4 Rounds):

50 Walking Lunges
30 Air Squats

HYROX
300m Run
Rest: 2 mins

8 - WEEK
Anaerobic Threshold Sets (3 Rounds):
7 min AMRAP: BLUEPRINT
250m Ski
30 Broad Jumps
300m Run
80m Farmer's Carry
20 Burpees
20 Wall Ball Throws
Rest 5 mins low active
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 6 OVERVIEW
FOCUS:
Increased mixed-modality workload and compromised efforts

THEME PROGRESSION:
Tactica l Endurance & Threshold Conditioning. More sustained
power outputs, rotational core integration, and longer run
intervals
RPE GOALS:
Mon/Thu (STIMULATION): RPE 7–8
Tues/Fri (DEVELOPMENT): RPE 9–10

MONDAY – STIMULATION | RPE 7–8

War m-up
Mobility Drills
1km Run, i ncreasing pace every 250m

HYROX
Run Block
2 x 18-min run blocks
8 - WEEK
Rest 5 minutes in between
First 18 mins: Zone 2/3 B LUEPRINT
pacing
Second 18 mins: Slight negative split pace
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 6 OVERVIEW
FOCUS:
Increased mixed-modality workload and compromised efforts

THEME PROGRESSION:
Tactica l Endurance & Threshold Conditioning. More sustained
power outputs, rotational core integration, and longer run
intervals
RPE GOALS:
Mon/Thu (STIMULATION): RPE 7–8
Tues/Fri (DEVELOPMENT): RPE 9–10

MONDAY CONT... – STIMULATION | RPE 7–8

HYROX Work out
3 Rounds (Rest 3 mins between rounds):
200m Farmer's Carry

HYROX
30 Wall Balls
20 Alt. DB Snatches
10 No-push Burpee Box Jump Overs
8 - WEEK
Exercise
BLUEPRINT
Sets Reps Tempo Rest

A. Deadlifts (KB/Hex/Barbell) 4 12–15 3010 60s

B. Half-Kneeling Landmine Press 3 12–15 3010 60s

Cooldown:
2–3 min recovery posture
breathing
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 6 OVERVIEW
FOCUS:
Increased mixed-modality workload and compromised efforts

THEME PROGRESSION:
Tactica l Endurance & Threshold Conditioning. More sustained
power outputs, rotational core integration, and longer run
intervals
RPE GOALS:
Mon/Thu (STIMULATION): RPE 7–8
Tues/Fri (DEVELOPMENT): RPE 9–10

TUESDAY – DEVELOPMENT| RPE 9–10

War m-up
1km Run
2 Rounds:
10 Plate Grou nd-to-Overhead

HYROX
10 Lateral Jump-Overs

Engine Builder – AMRAP Format

8
2 Rounds:
- W E E K
Each round = 16 minutes AMRAP, 4-min rest between
rounds BLUEPRINT
500m Row
400m Run
30m Sled Push
10 DB Thrusters
30m Sled Pull
10 Pull-ups or Ring Rows
Goal: Maintain consistent pace across rounds, push in
final 3 mins
Cooldown
Stretch hips, hamstrings, thoracic,
then nasal-only recovery breathing
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 6 OVERVIEW
FOCUS:
Increased mixed-modality workload and compromised efforts

THEME PROGRESSION:
Tactica l Endurance & Threshold Conditioning. More sustained
power outputs, rotational core integration, and longer run
intervals
RPE GOALS:
Mon/Thu (STIMULATION): RPE 7–8
Tues/Fri (DEVELOPMENT): RPE 9–10

THURSDAY – STIMULATION| RPE 7

War m-up
1km Run
3 Rounds:
10 Air Squa ts

HYROX
10 KB Swings
10 Banded Good Mornings

8 - WEEK
HYROX Circuit (4 Rounds, flow pace)
1km Run
500m Ski
B L U E P R I N T
25m Sled Push
1km Row
25m Sled Pull
1km Run
20 Broad Jump Burpees
Only rest where needed
– goal: steady effort
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 6 OVERVIEW
FOCUS:
Increased mixed-modality workload and compromised efforts

THEME PROGRESSION:
Tactica l Endurance & Threshold Conditioning. More sustained
power outputs, rotational core integration, and longer run
intervals
RPE GOALS:
Mon/Thu (STIMULATION): RPE 7–8
Tues/Fri (DEVELOPMENT): RPE 9–10

THURSDAY CONT... – STIMULATION| RPE 7

Exercise Sets Reps Tempo Rest

HYROX
A. KB Goblet Squats 4 12–15 3010 60s

8 - WEEK
B. Bent-Over DB Rows BLU E P R I N3011
3 12–15 T 60s

Cooldown
Foam roll lower back and glutes
2-3 mins in 90/90 breathing position
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 6 OVERVIEW
FOCUS:
Increased mixed-modality workload and compromised efforts

THEME PROGRESSION:
Tactica l Endurance & Threshold Conditioning. More sustained
power outputs, rotational core integration, and longer run
intervals
RPE GOALS:
Mon/Thu (STIMULATION): RPE 7–8
Tues/Fri (DEVELOPMENT): RPE 9–10

FRIDAY – DEVELOPMENT| RPE 9–10 BY END

War m-up
1km Run
2 Rounds:
10 Lunge Twis ts

HYROX
10 DB Overhead Press
10 Inchworm to Plank

8 - WEEK
Anae robic Threshold Set
3 Rounds:
6 min AMRAP:
B L U E P R I N T
250m Ski
15 Burpee Box Jump Overs
15 KB Swings
20 Wall Balls
100m Farmer’s Carry
30m Shuttle Sprint
Rest 3 mins active walk between
rounds
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 6 OVERVIEW
FOCUS:
Increased mixed-modality workload and compromised efforts

THEME PROGRESSION:
Tactica l Endurance & Threshold Conditioning. More sustained
power outputs, rotational core integration, and longer run
intervals
RPE GOALS:
Mon/Thu (STIMULATION): RPE 7–8
Tues/Fri (DEVELOPMENT): RPE 9–10

F R I D AY CONT. . . – D E V E L O P ME N T | R P E 9 – 1 0 B Y E N D
C o m p r omised Co r e F i n i s h e r
3 R o u nds (Res t 1 min betwee n r o u n d s ) :
3 0 m Be a r C r awl
2 0 R ussian Twi s t s ( h e a v y p l a t e )

HYROX
1 5 A ir Squats
1 0 V -Ups

8 - WEEK
C o o ldown
W a lk 5 mins BLUEPRINT
S t r e tch calves , h i p f l e x o r s , a n d l a t s
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 7 OVERVIEW
FOCUS:
Introduction of faster-paced transitions and hybrid fatigue
under volume. Increased grip demand and midline control.

THEME PROGRESSION:
T ransitional stamina, aerobic power intervals, moderate volume
mixed-modality pairing, and complex fatigue manageme nt.
RPE GOALS:
Mon/Thu (STIMULATION): RPE 7–8
Tues/Fri (DEVELOPMENT): RPE 9–10

MONDAY – STIMULATION| RPE 7–8

War m-up
Mobility Drills
500M Jog + 500M Row

HYROX
Run
40 mins steady, nasal-only breathing for firs t 15 mins

8 - WEEK
Hyrox Workout
75M Farmers carry
40M Walking lunges BLUEPRINT
20 W all balls
250M Ski erg
15 Cal Assault bike
Rest 2 mins
Repeat x3 rounds

Cooldown
Controlled breathwork, 2–3 mins in
child’s pose or supine position
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 7 OVERVIEW
FOCUS:
Introduction of faster-paced transitions and hybrid fatigue
under volume. Increased grip demand and midline control.

THEME PROGRESSION:
T ransitional stamina, aerobic power intervals, moderate volume
mixed-modality pairing, and complex fatigue manageme nt.
RPE GOALS:
Mon/Thu (STIMULATION): RPE 7–8
Tues/Fri (DEVELOPMENT): RPE 9–10

TUESDAY – DEVELOPMENT| RPE 9-10

War m-up
1km Run + Dy namic hip/quad openers

Engine Builder

HYROX
Complete for time (Cap 50 mins):
1500M Run
50M Sled Push
8 - WEEK
20 B road jumps
1000M Row
25M Sled Pull BLUEPRINT
750M Run
100M Farmers Carry
50 Wall Balls
500M Ski Erg

Cooldown
3 mins light walk + deep breathing,
foam roll quads/lats
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 7 OVERVIEW
FOCUS:
Introduction of faster-paced transitions and hybrid fatigue
under volume. Increased grip demand and midline control.

THEME PROGRESSION:
T ransitional stamina, aerobic power intervals, moderate volume
mixed-modality pairing, and complex fatigue manageme nt.
RPE GOALS:
Mon/Thu (STIMULATION): RPE 7–8
Tues/Fri (DEVELOPMENT): RPE 9–10

FRIDAY – DEVELOPMENT| RPE 9–10 BY THE END

Mobility Drills + 5 mins S ki Erg building pace every
minut e
Compromised Runs
3 sets:

HYROX
300M Run
20 Air Squats
20 Wall Balls
8 - WEEK
20 Burpees
Rest 2 mins
BLUEPRINT
Anae robic Threshold Finisher

AMRAP 7 mins:
10 DB Snatches (alternating)
10 J umping Lunges (each leg)
20M Sled Push
10 Broad Jumps
Rest 5 mins, Repeat x2

Cooldown
Box breathing + elevated legs on wall
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 8 OVERVIEW
FOCUS:
Final challenge week — extended aerobic/anaerobic crossover
intervals and total-body fatigue tolerance.
THEME PROGRESSION:
Peak t raining volume across movement patterns. Focus on
consistent pacing, mental push, and strategic recoveries withi n
work blocks.
RPE GOALS:
Mon/Thu (STIMULATION): RPE 7–8
Tues/Fri (DEVELOPMENT): RPE 9–10

MONDAY – STIMULATION| RPE 7-8

W arm-u p
500M Row
10 Pause Air Squats
10 Glute Bridges

HYROX
500M Jog

Run
8 - WEEK
45 mins – mai nta in even pacing, slight effort bumps
ev ery 10 mins
BLUEPRINT
Hyrox Work
3 Rounds, rest 90 secs between:
20M Sled Pull
250M Ski Erg
15 Wall Balls
40M Walking Lunges

Cooldown
Breath control + pigeon pose hold
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 8 OVERVIEW
FOCUS:
Final challenge week — extended aerobic/anaerobic crossover
intervals and total-body fatigue tolerance.
THEME PROGRESSION:
Peak t raining volume across movement patterns. Focus on
consistent pacing, mental push, and strategic recoveries withi n
work blocks.
RPE GOALS:
Mon/Thu (STIMULATION): RPE 7–8
Tues/Fri (DEVELOPMENT): RPE 9–10

TUESDAY – DEVELOPMENT| RPE 9-10

W arm-u p
1km Jog
Dynamic mobility + low box jump progression

HYROX
Eng ine Builder
For Time (Cap 45 mins):
1000M Row
8 - WEEK
30 Jumping Lunges
800M Run
20 Wall Balls BLUEPRINT
100M Farmers Carry
500M Ski
20 Broad Jumps
50M Sled Push

Cooldown
Elevated feet breathing drill + quad smash
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 8 OVERVIEW
FOCUS:
Final challenge week — extended aerobic/anaerobic crossover
intervals and total-body fatigue tolerance.
THEME PROGRESSION:
Peak t raining volume across movement patterns. Focus on
consistent pacing, mental push, and strategic recoveries withi n
work blocks.
RPE GOALS:
Mon/Thu (STIMULATION): RPE 7–8
Tues/Fri (DEVELOPMENT): RPE 9–10

THURSDAY – STIMULATION| RPE 7

W arm-u p
1km Run
Contr olled tempo push-ups + inchworms

HYROX
Hyrox Workout
3 Rounds for Cons istency:
1000M Row
8 - WEEK
20 Wall Balls
25M Sled Push
500M Run BLUEPRINT
20 Burpees
500M Ski
Only rest if form or pacing falls apart

Cooldown
Deep quad stretch and box breathing
 HYROX 8-Week Blueprint
The Structure of Your Weekly HYROX
Sessions
WEEK 8 OVERVIEW
FOCUS:
Final challenge week — extended aerobic/anaerobic crossover
intervals and total-body fatigue tolerance.
THEME PROGRESSION:
Peak t raining volume across movement patterns. Focus on
consistent pacing, mental push, and strategic recoveries withi n
work blocks.
RPE GOALS:
Mon/Thu (STIMULATION): RPE 7–8
Tues/Fri (DEVELOPMENT): RPE 9–10

FRIDAY – DEVELOPMENT| RPE 9–10 BY THE END

W arm-u p
Dynamic war m-up + 500M Run + 10 Lunge Twists

Compromised Runs

HYROX
5 Rounds :
100M Run
15 Wall Balls
8 - WEEK
15 DB Power Snatch
15 Burpee Broad Jumps
Rest: 90 secs BLUEPRINT
Threshold Training
AMRAP 6 mins x 2 sets (Rest 5 mins)
20M Sled Push
10 Jump Lunges
20M Farmers Carry
20 Sit-ups

Cooldown
Child’s pose + supine twists
 HYROX 8-Week Blueprint
Race Week Guidelines & Final Prep
You’ve put in the work. Now it’s time to sharpen the sword and show up
fresh, primed, and ready to perform. Here’s how to approach the final 7
days before your HYROX event.

TAPER W E E K S T RUCTURE (6–7 Days Out)

The g o a l i s t o r e duce fatigue without losing sharpness.

Reduc e v o l u m e b y ~40–50%
Keep t h e m o v e ments familiar, but scale back total work
( e.g. f e w e r r o u n d s, shorter runs).
Maint a i n i n t e n s i t y (briefly)
Keep s o m e s h o r t bursts (RPE 7–8 ) to remind your body
how t o m o v e f a s t, but avoid push ing to full fatigue.
No he a v y l i f t i n g
Skip m a x l i f t s o r big volume strength work — you're
prese r v i n g , n o t b uilding.

HYROX
Samp l e T a p e r Week Plan

6 Day s O u t ( M o n day)
30–40 m i n s l i g h t HYROX-style inte rvals

8 - WEEK
Examp l e: 3 r o u n d s – 4 0 0 m r u n + 5 0 0 m r o w + 10 lunges
Focus : f l o w , m o vement quality, a nd nasal breathing

BLUEPRINT
4 Day s O u t ( W e d nesday)
20–30 m i n s a c t i ve session — ski e rg, short run, mobil i t y
Optio n a l : l i g h t c ore work (planks, bird dogs , d e a d b u g s)
2 Day s O u t ( F r i d a y)
Easy 1 5 – 2 0 m i n movement: light jog + light sled push
Finis h w i t h 5 – 1 0 mins brea t h i n g + mo b i l i t y
Focus : c o n f i d e n ce, clarity, calmn ess
Day B e f o r e
REST o r s h o r t w alk
Hydra t e , e a t b a l a nced meals, prep your gear.
No tr a i n i n g n e e ded.