8-WEEK HYROX
TRAINING PLAN
A structured 8-week program for Gold Coast athletes preparing for their first or second HYROX race. Covers running, station-specific strength, conditioning, and race-week taper.
6 Key Training Principles
Prioritise running first
The 8km of running is the backbone of HYROX. Most beginners underestimate how much the run degrades their station performance. Build your weekly run volume before adding station-specific work.
Train the transitions
The hardest part of HYROX is arriving at a station already breathing hard. Practise going straight from a 1km run into a station without rest — this is the skill that separates good training from race-ready training.
Use race-weight equipment
Train with the actual weights you will use on race day. Many athletes train with lighter loads and are surprised by the sled on race day. Elev8 and HYROX Performance Centre both have race-spec equipment.
Zone 2 running is non-negotiable
80% of your running should be easy (Zone 2 — you can hold a full conversation). This builds aerobic capacity without accumulating fatigue that compromises your strength sessions.
Grip and carry work pays dividends
Farmers Carry and Sled Pull both demand grip strength that most gym-goers lack. Add loaded carries to your warm-up or accessory work from week one.
Wall balls are a skill
100 wall balls at the end of a race is brutal if you have never practised the movement. Learn the hip-drive technique early — it is far more efficient than arm-dominant throwing.
The 8-Week Plan
This plan assumes you can already run 5km continuously and have basic gym experience. If you are starting from zero, add 4 weeks of easy running before beginning Week 1.
Training Plan FAQs
How long should I train before my first HYROX?
8–12 weeks is the minimum recommended preparation time for a beginner with a reasonable fitness base. Athletes with no running background should allow 16–20 weeks.
Do I need a coach for HYROX training?
Not strictly, but a coach significantly accelerates progress and reduces injury risk. Gold Coast-based options include Ollie Moore (MooreFIT online), Ryan Wynyard (official HYROX certified), and Laura Dacey (hybrid endurance).
Can I use this plan for my second HYROX?
Yes, but for a second race you should increase weekly run volume, add heavier loads at stations 2–3, and include more full race simulations in weeks 5–6.
What is the most important thing to train for HYROX?
Running. The 8km of running is the limiting factor for most athletes. If you can run 8km comfortably at a pace 30–60 seconds per km slower than your 5km pace, the stations become manageable.
Want a Coach to Guide Your Plan?
Gold Coast-based HYROX coaches can personalise this program to your schedule, goals, and current fitness level.