8-Week Hyrox Program — Thumos Training
Thumos Training · Blaine, MN

8-Week Hyrox Race Prep

Intermediate program · Progressive race-specific loading · Tue & Thu Hyrox · 1× Anaerobic · 2× Zone 2 weekly

16Hyrox Sessions
60→100%Race Weight
3,000mWeekly Running
4Phases
Race Weight Load Progression — Weeks 1–8
Wk 1
60%
Wk 2
65%
Wk 3
72%
Wk 4
78%
Wk 5
87%
Wk 6
93%
Wk 7
100%
Wk 8
Taper
Weekly Schedule Template
Mon
Strength AMZone 2 PM
45–60 min easy
Tue
Hyrox AMAnaerobic PM
60 + 35–40 min
Wed
Strength AMZone 2 PM
45–60 min easy
Thu
Hyrox AM
60–75 min
Fri
Strength AM
no cardio
Sat
Zone 2 Long
60–90 min
Sun
Rest
recovery only
Phase 1
Foundation
Weeks 1–2 · 60–65%
Phase 2
Volume Build
Weeks 3–4 · 70–80%
Phase 3
Race Intensity
Weeks 5–6 · 85–95%
Phase 4
Peak + Taper
Weeks 7–8 · 100%→taper
Week 1 Foundation
Week 2 Foundation
Week 3 Volume
Week 4 Volume
Week 5 Intensity
Week 6 Intensity
Week 7 Peak
Week 8 Taper
Phase 1 — Foundation · Week 1 of 8
Focus on movement quality, station technique, and pacing awareness. All loads at 60–65% race weight. Build the aerobic base with Zone 2 and introduce anaerobic threshold work.
TUE AM — HyroxStation Technique + Short Intervals60 min⌄
Warm-Up (10 min)
  • Row 3 min easy + SkiErg 2 min easy
  • Dynamic movement prep — hip swings, arm circles, bodyweight squats ×15
  • 2×100m easy jog
Station Skill Work (20 min)
  • SkiErg: 3×150m — coach pull mechanics and hip hinge. Rest 90 sec
  • Sled Push: 3×20m light — find foot position and drive angle. Rest 2 min
  • Sled Pull: 3×20m — body angle, short steps, rope tension. Rest 2 min
  • Wall Balls: 3×10 — squat depth, hip drive, target hit. Rest 90 sec
EMOM 20 min — 4 Rounds × 5 Stations
  • Min 1: SkiErg 150m · Min 2: Row 150m · Min 3: Burpee BJ 8 reps
  • Min 4: Farmers Carry 50m · Min 5: Wall Balls 12 reps
  • Repeat ×4 = 20 min. Rest = time remaining after completing target.
Load: 60–65% race weight · Farmers: Men 2×16kg / Women 2×12kg · Wall Balls: Men 9kg / Women 6kg
Cool-Down (10 min)
  • Easy 5 min walk or row · Full body stretch · Hip flexor, lat, wrist
TUE PM — AnaerobicRunning Intervals — Threshold Introduction35 min⌄
Warm-Up (8 min)
  • 5 min easy jog · 3×50m strides at building pace
Main Set — 6×400m
  • 6×400m at 85% effort — hard but sustainable · rest 90 sec walk between each
  • Target: consistent splits — first and last 400m within 5 sec of each other
Cool-Down (5 min)
  • Easy 5 min walk · calf and hip flexor stretch
THU AM — HyroxRun + Station Combinations60 min⌄
Warm-Up (10 min)
  • 2 min easy row · dynamic movement prep · 2×200m easy run
Run + Station Intervals (35 min) — 3 Rounds
  • 400m run → SkiErg 300m → 400m run → Row 300m → Rest 2 min = 1 round
  • Focus: pace management between run and station. Don't sprint the runs.
  • Record run splits and machine times for future comparison
Run pace: Comfortable 5K effort · Machine pace: 70% effort
Station Finisher (10 min)
  • 2 rounds: Sandbag Lunges 25m + Farmers Carry 25m + Burpee BJ 8 reps · Rest 90 sec
Zone 2 — 2× This WeekMon PM + Wed PM — Easy Aerobic Base40–45 min each⌄
Zone 2 Protocol
  • 40–45 min continuous easy effort — run, row, or bike
  • Heart rate: 60–70% max (conversational pace throughout)
  • No intervals, no surges — pure aerobic base development
  • Zone 2 builds the engine Hyrox runs on. Do not skip these sessions.
Phase 1 — Foundation · Week 2 of 8
Build on Week 1 mechanics. Add 1 extra EMOM round. Introduce mini race simulation Thursday. Anaerobic switches to rowing and ski intervals. Zone 2 increases to 50 min.
TUE AM — HyroxFull Station EMOM — All 8 Movements60 min⌄
EMOM 24 min — 3 Rounds × 8 Stations
  • Min 1: SkiErg 175m · Min 2: Sled Push 25m · Min 3: Sled Pull 25m · Min 4: Burpee BJ 9
  • Min 5: Row 175m · Min 6: Farmers Carry 50m · Min 7: Sandbag Lunges 20m · Min 8: Wall Balls 13
  • Repeat ×3. Rest = time remaining each minute.
Load: 65% race weight · Sled Push Men 65kg/Women 50kg · Sled Pull Men 50kg/Women 35kg
Transition Practice (10 min)
  • 400m run → SkiErg 250m → 400m run → Row 250m (×1 — technique focus)
  • Record split times. Note how HR responds running into machine work.
TUE PM — AnaerobicRow + SkiErg Threshold Intervals35 min⌄
Main Set — 5 Rounds
  • Row 500m at 85% → rest 60 sec → SkiErg 400m at 85% → rest 90 sec = 1 round
  • 5 rounds total · Target: consistent splits, less than 5 sec variance round to round
THU AM — HyroxMini Race Simulation — 4 Stations60 min⌄
Mini Race Sim — 2 Rounds
  • 800m run → SkiErg 500m → 800m run → Sled Push 50m → 800m run → Row 500m → 800m run → Wall Balls 20
  • Rest 4 min between rounds. Record total time each round.
  • Round 2 should be within 60 sec of Round 1 — pacing check.
Load: 65% race weight · Run pace: Sustainable race effort
Zone 2 — 2× This WeekMon PM + Wed PM + Sat50 min each⌄
Zone 2 Protocol
  • 50 min continuous easy effort — +10 min vs Week 1
  • HR 60–70% max · conversational pace throughout
Phase 2 — Volume Build · Week 3 of 8
Load increases to 70–75%. Introduce race-pace running. EMOM grows to 4 rounds. Thursday moves to 6-station race simulation. Anaerobic: mixed run + ski intervals. Zone 2 builds to 55 min.
TUE AM — HyroxRace-Pace EMOM — 4 Rounds × 8 Stations65 min⌄
EMOM 32 min
  • Min 1: SkiErg 200m · Min 2: Sled Push 25m · Min 3: Sled Pull 25m · Min 4: Burpee BJ 10
  • Min 5: Row 200m · Min 6: Farmers 50m · Min 7: Sandbag 25m · Min 8: Wall Balls 15
  • 4 rounds total — 1 more round than Week 2
Load: 70–75% · Sled Push Men 75kg/Women 58kg · Sled Pull Men 55kg/Women 40kg
Run Finisher (12 min)
  • 4×400m at race pace · 60 sec rest · record splits as race-pace benchmark
TUE PM — AnaerobicMixed Modal — Run + Row + Ski40 min⌄
Main Set — 4 Rounds
  • 400m run at 90% → 250m row at 90% → 250m ski at 90% → rest 2 min = 1 round
  • 4 rounds total · resist going out too hard in Round 1
THU AM — Hyrox6-Station Race Simulation65 min⌄
6-Station Continuous Simulation
  • 1km run → SkiErg 750m → 1km run → Sled Push 50m → 1km run → Burpee BJ 40m
  • 1km run → Row 750m → 1km run → Farmers Carry 200m → 1km run → Wall Balls 50 reps
  • No rest between stations. Record total time.
Load: 70–75% · Run pace: Race pace — 1km splits should feel hard but repeatable
Zone 2 — 2× This WeekMon PM + Wed PM + Sat Long55 min each⌄
Zone 2 Protocol
  • 55 min continuous · run, row, or bike · HR 60–70% max
  • Alternate modalities week to week for variety
Phase 2 — Volume Build · Week 4 of 8
Load 75–80%. Peak volume week. Tuesday alternates 200m run every odd minute with stations every even minute. Thursday is your first FULL 8-station race simulation — record your Week 4 benchmark time. Anaerobic: 5×800m lactate threshold. Zone 2: 60 min.
TUE AM — HyroxRun-to-Station EMOM — Race Transition Training65 min⌄
EMOM 30 min — Alternating Run + Station
  • Odd minutes: 200m run at race pace
  • Even minutes: Station AMRAP — cycle through all 8 stations
  • Min 2: SkiErg 200m · Min 4: Sled Push 25m · Min 6: Sled Pull 25m · Min 8: Burpee BJ 10
  • Min 10: Row 200m · Min 12: Farmers 50m · Min 14: Sandbag 25m · Min 16: Wall Balls 15
  • Min 18–30: Repeat stations 1–7 with +10% volume each
Load: 75–80% race weight
TUE PM — Anaerobic800m Run Repeats — Lactate Threshold40 min⌄
Main Set — 5×800m
  • 5×800m at 10K race pace · rest 2 min between each
  • Record each 800m split — this becomes your race-pace running benchmark
  • Target: consistent splits — first and last within 10 sec
THU AM — Hyrox⭐ Full Race Simulation — Week 4 Benchmark70 min⌄
Full Race — All 8 Stations
  • 1km run → SkiErg 1000m → 1km run → Sled Push 50m → 1km run → Sled Pull 50m
  • 1km run → Burpee BJ 80m → 1km run → Row 1000m → 1km run → Farmers Carry 200m
  • 1km run → Sandbag Lunges 100m → 1km run → Wall Balls 100 reps
  • RECORD TOTAL TIME — this is your Week 4 benchmark. Compare at Week 6.
Load: 75–80% race weight · Pacing: conservative first 4 runs, build to race pace on runs 5–8
Zone 2 — 2× This WeekMon PM + Wed PM + Sat Long60 min each⌄
Zone 2 Protocol
  • 60 min continuous · HR 60–70% max · Saturday: 60 min outdoor easy run
  • After Thursday full sim, Monday Zone 2 is active recovery — keep it truly easy
Phase 3 — Race Intensity · Week 5 of 8
Load jumps to 85–90%. Tuesday is station power and speed work. Thursday is a 3/4 race simulation at near race weight. Anaerobic: 5×1km at exact Hyrox race pace. Zone 2 holds at 60 min.
TUE AM — HyroxStation Power + Speed Work65 min⌄
Station Power Sets (25 min)
  • SkiErg: 5×200m max effort · rest 45 sec (target sub-50 sec each)
  • Sled Push: 5×50m at race weight +10% · rest 2 min
  • Row: 5×200m max effort · rest 45 sec (target sub-50 sec each)
Load: 85–90% · Sled Push Men 88–92kg / Women 68–72kg
Endurance Circuit (20 min) — 3 Rounds
  • Burpee BJ 12 + Farmers Carry 50m + Sandbag 25m + Wall Balls 18
  • Rest 90 sec between rounds · record total time per round
TUE PM — AnaerobicRace-Pace 1km Run Repeats40 min⌄
Main Set — 5×1km at Race Pace
  • 5×1km at target Hyrox run pace · rest 90 sec between each
  • Replicates the exact run distance between Hyrox stations
  • Target: all 5 reps within 10 sec — race-day consistency
THU AM — Hyrox3/4 Race Simulation — 6 Stations + Finisher70 min⌄
6-Station Sim + Finisher
  • 1km run → SkiErg 1000m → 1km run → Sled Push 50m → 1km run → Sled Pull 50m
  • 1km run → Burpee BJ 80m → 1km run → Row 1000m → 1km run → Farmers Carry 200m
  • Finisher (no rest): Sandbag Lunges 100m + Wall Balls 50 reps at race weight
  • Record time and compare to Week 4 6-station effort
Load: 85–90% race weight · Run pace: true race pace · this should hurt by station 5
Zone 2 — 2× This WeekMon PM + Wed PM + Sat Long60–65 min each⌄
Zone 2 Protocol
  • 60 min each · Saturday: 65 min easy outdoor run
  • With higher intensity this week, keep Zone 2 strictly conversational — no HR spikes
Phase 3 — Race Intensity · Week 6 of 8
Peak intensity week. Load at 90–95%. Tuesday EMOM is the hardest session of the program. Thursday is your second full race simulation — compare to Week 4. Target 5–8 minute improvement. Zone 2: 60–70 min, peak aerobic volume.
TUE AM — HyroxPeak Intensity EMOM — Near Race Weight65 min⌄
EMOM 32 min — 4 Rounds at Peak Load
  • Min 1: SkiErg 220m · Min 2: Sled Push 25m RACE WEIGHT · Min 3: Sled Pull 25m · Min 4: Burpee BJ 12
  • Min 5: Row 220m · Min 6: Farmers RACE WEIGHT · Min 7: Sandbag 25m · Min 8: Wall Balls 18
  • If you can't finish in the minute → reduce target 10% next round
Load: 90–95% · Sled Push Men 95–100kg/Women 72–76kg · Farmers Men 2×24kg/Women 2×16kg · Sandbag Men 18–20kg/Women 9–10kg
Run Intervals (12 min)
  • 4×400m at 5K pace · 60 sec rest · max speed to build running turnover
TUE PM — AnaerobicMax Effort Tabata + Run Finisher35 min⌄
Main Set
  • SkiErg: 8 rounds × 20 sec max / 10 sec rest = 4 min · rest 3 min
  • Row: 8 rounds × 20 sec max / 10 sec rest = 4 min · rest 3 min
  • 5×200m run at 95% · 45 sec rest
  • Record total meters on ski and row — peak anaerobic output measurement
THU AM — Hyrox⭐ Full Race Simulation — Second Benchmark75 min⌄
Full Race — All 8 Stations, Max Effort
  • 1km run → SkiErg 1000m → 1km run → Sled Push 50m → 1km run → Sled Pull 50m
  • 1km run → Burpee BJ 80m → 1km run → Row 1000m → 1km run → Farmers Carry 200m
  • 1km run → Sandbag Lunges 100m → 1km run → Wall Balls 100 reps
  • RECORD TOTAL TIME — compare to Week 4. Target 5–8 min improvement.
Load: 90–95% race weight · Full race pace from start to finish
Zone 2 — 2× This WeekMon PM + Wed PM + Sat Long60–70 min each⌄
Zone 2 Protocol
  • 60 min each · Saturday: 70 min easy outdoor run — longest Zone 2 of the program
  • Monday Zone 2 is essential active recovery after Tuesday peak intensity
Phase 4 — Peak + Taper · Week 7 of 8
Full race weight (100%). Tuesday is the final peak loading session. Thursday is your personal best attempt. Anaerobic reduces to short sharp intervals to maintain speed without building fatigue. Zone 2 drops to 50 min — taper begins.
TUE AM — HyroxPeak Loading — Full Race Weight EMOM60 min⌄
EMOM 24 min — 3 Rounds at Full Race Weight
  • Min 1: SkiErg 230m · Min 2: Sled Push 25m · Min 3: Sled Pull 25m · Min 4: Burpee BJ 12
  • Min 5: Row 230m · Min 6: Farmers 50m · Min 7: Sandbag 25m · Min 8: Wall Balls 20
  • Only 3 rounds — preserve freshness for Thursday. Prove race weight feels manageable.
FULL RACE WEIGHT: Sled Push Men 102kg/Women 78kg · Sled Pull Men 78kg/Women 54kg · Farmers Men 2×24kg/Women 2×16kg · Sandbag Men 20kg/Women 10kg
Run Sharpening (15 min)
  • 6×200m at 95% effort · 30 sec rest · sharp and fast · maintain race leg turnover
TUE PM — AnaerobicShort Sharp Intervals — Speed Maintenance30 min⌄
Reduced Volume, Maintained Intensity
  • 6×200m run at 95% · full 90 sec rest between each
  • SkiErg: 4×150m max effort · 60 sec rest
  • Row: 4×150m max effort · 60 sec rest
  • Volume is down vs Week 6. Intensity is maintained. Sharpens speed without accumulating fatigue.
THU AM — Hyrox⭐ Peak Race Simulation — Personal Best Attempt75 min⌄
Full Race — Full Race Weight, Max Effort
  • 1km run → SkiErg 1000m → 1km run → Sled Push 50m → 1km run → Sled Pull 50m
  • 1km run → Burpee BJ 80m → 1km run → Row 1000m → 1km run → Farmers Carry 200m
  • 1km run → Sandbag Lunges 100m → 1km run → Wall Balls 100 reps
  • RECORD TOTAL TIME — personal best attempt vs Week 6
  • Race strategy: conservative first 3km, build stations 4–6, empty the tank stations 7–8
FULL RACE WEIGHT throughout · Target sub-75 min finish time
Zone 2 — ReducedMon PM + Wed PM — Taper Begins50 min each⌄
Zone 2 Protocol
  • 50 min each — reduced from Week 6 · HR 60–70% max
  • Saturday: 50 min easy or rest — taper has begun
  • Prioritize quality over volume this week
Phase 4 — Race Week Taper · Week 8 of 8
Minimal volume. Maximum sharpness. Trust 7 weeks of preparation. Tuesday is light activation only. Thursday is pre-race prep only. No hard effort after Wednesday. Zone 2 reduced to 30 min Monday only. Race day is this week.
TUE AM — HyroxSharpening Session — Light Touch on All Stations45 min⌄
Station Touch-Up (25 min)
  • All 8 stations × 1 set at 60% race weight — technique and feel only
  • SkiErg 1×150m · Sled Push 1×25m · Sled Pull 1×25m · Burpee BJ 6 reps
  • Row 1×150m · Farmers 50m · Sandbag 20m · Wall Balls 10 reps
  • Goal: feel sharp, not tired. Walk away confident — not depleted.
Run Activation (8 min)
  • 4×100m at race pace · full recovery between each · confirm legs feel fast and ready
TUE PM — Final AnaerobicMini Sharpener — Short and Fast Only20 min max⌄
Final Anaerobic Session
  • 4×200m run at race pace · full 2 min rest · crisp and controlled
  • SkiErg: 3×100m at 90% · 60 sec rest · Row: 3×100m at 90% · 60 sec rest
  • Last hard effort before race day. Walk away feeling fast — not tired.
THU AM — Pre-RacePre-Race Activation + Race Week Checklist30 min⌄
Pre-Race Activation
  • 15 min easy movement — jog, walk, light row
  • 4 stations at 40% load — movement quality and mental rehearsal only
  • 2×200m at race pace — confirm legs feel fresh and sharp. No intensity. No AMRAP.
Race Week Checklist
  • Increase carbohydrates 2–3 days before race · sleep 8+ hours each night
  • Hydrate well — half bodyweight in ounces daily · reduce fiber day before
  • Equipment check: shoes, race belt, hydration, warm-up gear
  • Race strategy: conservative start → build mid-race → empty the tank stations 7–8
  • Trust 7 weeks of preparation. The work is done. Now perform.
Zone 2 — MinimalMonday Only — 30 min Easy Movement30 min max⌄
Race Week Zone 2
  • Monday only: 30 min easy row or walk · HR stays below 65% max
  • No Zone 2 Wednesday or Saturday — rest and stay completely fresh
  • The work is done. Trust the training. Race day is yours.
Train Hard · Stand Firm · Walk Worthy
"I have fought the good fight, I have finished the race, I have kept the faith." — 2 Timothy 4:7

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