HYROX 12-Week
Intermediate Plan.
For athletes with 1-3 HYROX races completed. 5-6 sessions per week. Close the gap to a sub-90 finish with periodized volume and intensity.
Built to close the gap.
Not to start over.
12 weeks of training
5-6 sessions per week. Higher weekly volume than the beginner plan, with a dedicated speed block in weeks 7-9.
Station-specific power work
Sled push/pull loading progressions, wall ball unbroken-set targets, and burpee broad jump pacing drills tuned for a sub-90 finish.
Race-pace running
Threshold and interval sessions replacing pure base mileage, matched to your 5K and finish-time targets.
Want a plan built for you?
Get a personalised HYROX training plan with guidance from founding athlete Thomas Prommer. Tell us your fitness level and your goal. The program is data-driven and high-accountability: you log the work, we read the numbers, and the plan moves with you.
Week 7 of 12.
Speed block.
| Day | Session | Time |
|---|---|---|
| Mon | Strength A: squat + sled push ladder | 65 min |
| Tue | Threshold intervals: 6 × 1km @ race pace | 50 min |
| Wed | HYROX simulation: 6 stations × 1km | 55 min |
| Thu | Strength B: deadlift + sled pull + carries | 65 min |
| Fri | Recovery / mobility | 30 min |
| Sat | Long run: 75-100 min with 20 min race pace | 90 min |
| Sun | Recovery | – |
Weeks 1-4 rebuild volume. Weeks 5-9 add race-pace intensity. Weeks 10-12 peak + taper for race day.