GymAdapt: log the lifts, and let the weights go up for you
Use GymAdapt for the strength half of HYROX: it builds leg, pull and grip sessions around the kit in your gym, shows a video for every exercise and raises your weights as you log. Free to start. Get GymAdapt free on the App Store →
HYROX has exploded in the UK, and PureGym and other chains now run HYROX classes. Most people searching for a "HYROX training plan" have never raced and want something they can follow in their own gym. This plan uses the official race format and weights from hyrox.com (checked 29 October 2026) and swaps in common gym kit for anything your gym does not have.
The race: 8 runs, 8 stations
| Order | Station (after each 1 km run) | Open women | Open men |
|---|---|---|---|
| 1 | SkiErg | 1,000 m | 1,000 m |
| 2 | Sled push | 2 × 25 m, 102 kg incl. sled | 2 × 25 m, 152 kg incl. sled |
| 3 | Sled pull | 2 × 25 m, 78 kg incl. sled | 2 × 25 m, 103 kg incl. sled |
| 4 | Burpee broad jumps | 80 m | 80 m |
| 5 | Rowing | 1,000 m | 1,000 m |
| 6 | Farmers carry | 200 m, 2 × 16 kg | 200 m, 2 × 24 kg |
| 7 | Sandbag lunges | 100 m, 10 kg | 100 m, 20 kg |
| 8 | Wall balls | 100 reps, 4 kg | 100 reps, 6 kg |
Open division weights from hyrox.com. Pro is heavier; Doubles split the stations between two people and Relay splits the race between four.
The 12-week plan at a glance
| Weeks | Phase | Focus |
|---|---|---|
| 1-4 | Base | Build easy running volume and basic strength. Learn every station movement. |
| 5-8 | Build | Add intervals at race pace and compromised runs (station work then 1 km). |
| 9-11 | Race-specific | Longer simulations: half and then most of the race. Practise transitions and pacing. |
| 12 | Taper | Cut volume by about half, keep a little intensity, rest 2 days before race day. |
A typical week (4 sessions)
| Day | Session | Example |
|---|---|---|
| Monday | Strength A (legs + push) | Back squat or leg press 4 × 6-8 · walking lunges 3 × 10 each leg · push press 3 × 8 · wall balls 3 × 15-20 |
| Wednesday | Intervals | Warm up, then 4-6 × 1 km at goal race pace with 90 s rest; cool down |
| Friday | Strength B (pull + grip) | Romanian deadlift 4 × 6-8 · bent-over or seated row 4 × 8-10 · heavy farmers carry 4 × 40-50 m · sled or rope pull 4 × 20 m |
| Sunday | Compromised run or easy run | Base weeks: 30-45 min easy. Build weeks: 4 rounds of station work (e.g. 500 m row or 20 wall balls) then 1 km run |
Training 3 days? Merge the two strength days into one full-body session. Training 5? Add a second easy run.
No sled or SkiErg at your gym? Use these
| Station | If your gym has it | Substitute |
|---|---|---|
| SkiErg | SkiErg intervals | Rower intervals, or straight-arm cable pulldowns 3 × 15 plus a short run |
| Sled push | Loaded sled or prowler | Heavy leg press and walking lunges, plus a few minutes of hard incline walking for the leg drive |
| Sled pull | Sled with rope | Hand-over-hand rope pull on a cable, heavy seated row, or backward walks with a band |
| Burpee broad jumps | Floor space | Burpees plus standing broad jumps, practised in sets of 5-10 |
| Farmers carry | Kettlebells or dumbbells | Heavy dumbbells or a trap bar; carry for distance or 40-60 s |
| Sandbag lunges | Sandbag | Walking lunges with a weight plate or dumbbells held on your shoulders |
| Wall balls | Medicine ball and target | Thrusters with light dumbbells, or squat-to-press with a med ball |
Practise on the real sled and SkiErg at least a few times before race day; HYROX itself recommends trying the sled push before you race.
Strength progression that does not wreck your running
- Keep the strength work heavy but short: 3-4 sets of 6-10 reps, stopping 1-3 reps before failure, 2-3 minutes' rest on squats and deadlifts.
- Add weight when every set hits the top of the rep range, usually 2.5-5 kg on legs and 1-2.5 kg on upper body.
- Hard days hard, easy days easy: do not run intervals the day after heavy legs.
- Log every set. Strength is the part of HYROX that is easiest to measure and easiest to forget. Log your strength days in GymAdapt →
Race week
- Cut your training by about half; keep one short session with a few race-pace efforts.
- Rest completely 1-2 days before the race.
- Plan your pacing: start the runs slower than you think. Most beginners blow up at the sled push or wall balls after going out too fast.
- Wear grippy trainers (HYROX specifically warns about the sled push) and practise in them.
GymAdapt is free to start. Want Pro free for a month?
The free version gives you an AI-built plan and unlimited workouts. Code TRYFREE01 adds a full month of Pro: weights that adjust from what you log and unlimited coach chats.
Redeem the free month → Opens the App Store with the code filled in. iPhone only. After the free month, Pro renews unless you cancel in Settings, and the free version stays yours either way.Questions people ask
How long should a HYROX training plan be?
For a beginner, about 12 weeks: 4 weeks of base, 7 weeks of build and race-specific work, and a 1-week taper. If you already run and lift, 8 weeks can work.
How many days a week should I train for HYROX?
Three to five. Four is a good middle: two strength sessions, one interval run and one easy or compromised run.
Can I train for HYROX in a normal gym?
Yes. Use the substitutes above for the sled, SkiErg and sandbag, and try the real equipment a few times before race day, for example at a HYROX class or affiliated gym.
What weights are used in HYROX Open?
Women: sled push 102 kg, sled pull 78 kg (both including the sled), farmers carry 2 × 16 kg, sandbag 10 kg, wall ball 4 kg. Men: 152 kg, 103 kg, 2 × 24 kg, 20 kg and 6 kg.
How far do you run in HYROX?
Eight 1 km runs, so 8 km in total, plus the eight stations.
Is HYROX good for beginners?
Yes. The Open division is designed for everyday gym-goers, and Doubles or Relay let you share the work with a partner or team.
Keep training, whatever gym you end up at
GymAdapt builds a plan for the kit you have (a big gym, a budget gym or dumbbells at home), shows a video for every exercise, logs every set and raises your weights from what you lift. Free to start.
Get GymAdapt on the App Store → Free to start. Pro has a 7-day free trial and is priced in pounds on the UK App Store. iPhone only.