Weekly HYROX Foundation Training Plan
Build the Base First
If your HYROX race is 3–4 months away, there’s no point doing full simulations every other day.
HYROX is not just about suffering, it’s about:
Strong legs that don’t break down
A solid core that transfers power
Running fitness that holds up under fatigue
Remember: 50% of HYROX is running.
The rest demands lower-body strength, core stability, and upper-body pushing endurance.
Below is a simple weekly training structure you can follow and repeat every week to build your foundation the right way.
Below is a Generic Plan. Want a Personalized HYROX Plan?
If you want a custom program based on your race date, category, strengths, weaknesses, and running pace, reach out directly.
📩 Email: vijayandrewsfitness@gmail.com
Enquire
Train smart. Build the base.
Race day rewards preparation.
(Repeat this weekly)
Monday – Lower Body Strength (HYROX Engine Builder)
Focus: Sled push, sled pull, lunges, carries
Workouts:
Squat variation
Deadlift or hinge movement
Forward & reverse lunges
Loaded carries (farmer’s or front carry)
Light core finisher
Intensity Guide:
Beginners: ~60–65% of 1RM, controlled reps
Intermediates: ~70–75% of 1RM, moderate volume
Session Duration: 60–75 minutes
Tuesday – Easy Run + Core
Focus: Aerobic base + trunk stability
Workouts:
Easy continuous run
Core stability circuit (planks, dead bugs, carries)
Intensity Guide:
Conversational pace (you should be able to talk)
No racing, no ego
Session Duration:
Run: 30–45 minutes
Core: 10–15 minutes
Wednesday – Upper Body Push (Wall Ball Support Day)
Focus: Shoulder endurance, pushing strength
Workouts:
Overhead press or push press
Push-ups / bench variation
Wall-ball style squat-to-press movement
Shoulder & triceps accessory work
Light core work
Intensity Guide:
Beginners: 60–65% of 1RM
Intermediates: 70–75% of 1RM
Session Duration: 60 minutes
Thursday – Zone 2 Conditioning
Focus: Build endurance without fatigue
Workouts (choose one):
Easy run
Row
Bike
Ski-erg
Intensity Guide:
Heart rate in Zone 2
You should finish feeling better, not destroyed
Session Duration: 45–60 minutes
Friday – Mixed Strength + Engine
Focus: Strength under mild fatigue (HYROX-specific)
Workouts:
Moderate lower-body movement
Upper-body pull or push
Short conditioning intervals (non-max effort)
Core finisher
Intensity Guide:
Beginners: 60–65% effort
Intermediates: 70–80% effort
Session Duration: 60–75 minutes
Saturday – Long Run / Aerobic Endurance
Focus: Running durability
Workouts:
Steady long run
Intensity Guide:
Comfortable pace
No intervals, no racing
Session Duration: 50–75 minutes
Sunday – Rest or Active Recovery
Focus: Recover to progress
Options:
Complete rest
Walking
Mobility
Stretching
Light swimming or cycling
Session Duration: Optional 20–30 minutes if active
What Is 1RM (One-Rep Maximum)?
1RM is the maximum weight you can lift once with good form.
You don’t need to test it aggressively:
Estimate it
Or use a weight that feels challenging but controlled
The percentages mentioned above help you:
Train safely
Progress steadily
Avoid burnout too early
Final Note
This weekly plan is meant to be repeated, gradually improving:
Strength
Running efficiency
Overall HYROX readiness
As your race gets closer, specific simulations come later, not now.
