How to Build a Hyrox Training Program (That Actually Works)
If you're winging your Hyrox training, grabbing workouts from Instagram, or just hoping that taking a few classes each week will get you race-ready... it’s time for a better plan.
Building a structured Hyrox training program doesn’t mean obsessing over spreadsheets or training like a robot. But it does mean thinking with intention, training with purpose, and progressing with a clear goal in mind.
In this blog post, we’ll walk through exactly how to build a Hyrox training program from the ground up—step-by-step. You’ll learn how to structure your week, set training-based goals, balance intensity, manage rest, and build workouts that actually help you improve.
Let’s get into it.
Start With the End in Mind: Define Your Timeline
Before you program a single workout, you need to define your destination. And no, we don’t mean your goal time (we’ll get to that later). We’re talking about your race date—the actual finish line you're training toward.
Circle it on the calendar. Whether it’s Toronto, London, Perth, or your first local Hyrox event, identifying when you want to peak is non-negotiable.
Why? Because without a target, it’s impossible to work backwards and create a smart progression. Think of it like planning a road trip—if you don’t know where you’re going, your first turn might send you in the wrong direction.
Block It Out: 8 to 16 Weeks Is the Sweet Spot
Hyrox training blocks work best in 8- to 16-week cycles. Shorter, and you may not have enough time to create real change. Longer, and you risk overtraining, burnout, or just getting bored.
Even if your race is 6 months away, break your plan into smaller blocks—each with its own training focus. That way, you can evaluate, adapt, and avoid wasting time going in the wrong direction.
Set Training Goals, Not Outcome Goals
This part’s critical. Instead of focusing on race-day pace, focus on what you need to do in training to improve. It’s way more effective (and way less frustrating).
❌ Goal: “I want to run 4:00/km in my next race.”
✅ Goal: “I want to consistently run 60 km/week by week 8.”
✅ Goal: “I want to build up to 100 minutes of Zone 4 training.”
The second type of goal is specific, measurable, and—most importantly—under your control. Pace improvements will come as a result. But if you focus only on outcome-based goals, you’ll constantly feel behind.
Build Your Week: The Hyrox Microcycle
Now that you’ve got your timeline and training goals, it’s time to structure your week—what we call a microcycle.
Start with this core principle:
Five aerobic component days per week.
That doesn’t mean five runs. It could be running, ski erg, rowing, biking—anything that builds your aerobic base. And yes, some of these can be your “quality” sessions.
From there, you have two remaining days to distribute as:
Strength training
Rest/recovery
Mixed modal sessions (e.g. compromised running, intervals)
Pro tip: Don’t overload your week. More isn’t always better. Pick a structure you can repeat consistently—because consistency beats intensity every time.
Plan Your Quality Sessions (And Protect Them)
Quality sessions (threshold intervals, tempo runs, sim workouts) are the heart of your progress. You need to come into them ready—physically, mentally, and aerobically.
Here’s how to do that:
Leave at least 2 easy days between hard sessions
Consider placing your main quality day after a rest day
Don’t cram too many “hard-ish” sessions back-to-back
If your week is overstuffed and you’re dragging through every threshold workout, you’re not training smart—you’re just digging yourself into a fatigue hole.
Layer in Progression: Slow Is Fast
Hyrox is an endurance-strength hybrid event. You don’t need to leap from 30 km/week to 60 overnight. In fact, small, steady progress is what builds durability and long-term success.
Here’s a safe, effective guideline:
Increase total weekly training volume by ~10% per week
Add just 5 minutes of Zone 4 each week if that’s your focus
Bump strength volume gradually—1 rep, 5 lbs, 1 set at a time
Progress is not linear—but if you move forward slowly, you'll rarely need to take two steps back.
Rest Is Part of the Plan
Don’t skip this.
Rest isn’t optional. It’s where adaptation happens. Your plan should include at least one full rest or low-stimulus day per week. Two is even better if you're stacking strength and aerobic work aggressively.
Recovery days can include:
Mobility or stretching
Sauna or cold plunge
Gentle cycling or hiking
A full-on couch + Netflix reset
If you’re never excited for a hard session or feel like your legs are stuck in molasses every day—you don’t need to “tough it out.” You need to recover.
📉 Do You Need a Deload Week?
Deloads are planned reductions in training volume and/or intensity to help your body absorb the work and bounce back stronger.
How often?
Every 3–4 weeks is a smart place to start.
Cut volume by ~30%, back off intensity, and let your nervous system and joints breathe a little.
But here’s the thing—deloads are a tool, not a rule. If you’re managing your recovery well (sleep, nutrition, stress, rest days), you may not need formal deloads very often. Listen to your body and adjust accordingly.
The Psychology of Sticking to a Program
Maybe the hardest part of building a Hyrox training program? Actually sticking to it.
It’s tempting to switch things up when you feel off. Or to jump ship if you're not seeing instant results.
But here’s the truth:
“Most people don’t need a new plan. They need to give their current plan time to work.”
Trust the process. Reassess every few weeks, sure—but don’t abandon ship at the first sign of fatigue or doubt. Long-term consistency always wins.
Bonus: Custom vs. Pre-Built Programs
If you love geeking out on planning, use this post as your blueprint and build away.
But if you’d rather hand the reins to someone else and just focus on showing up and training—there are amazing pre-built programs out there, including the RMR Training App.
We’ve got:
12-week Hyrox programs (beginner to advanced)
Strength + running plans
Structured progression built in
Coaching support + community
Bottom line: You don’t need to do this alone.
Final Thoughts: Your Hyrox Training Blueprint
Let’s recap your roadmap for building a Hyrox training program that actually works:
Set your race date
Use training-based goals (not just outcome goals)
Structure your week: 5 aerobic days, strength/rest as needed
Plan and protect your quality sessions
Progress slowly and intentionally
Rest and recover like it’s your job
Stick with it—and adapt only when necessary
Get this right, and you won’t just survive race day. You’ll come in prepared, confident, and capable of putting together the best performance of your life.
Want Done-For-You Programming?
Check out the RMR Training App for proven programs, performance tracking, and a community of athletes chasing the same goals. Our brand new 12-week Hyrox build drops in August—don’t miss it.