HYROX is a brilliant mix of running and functional strength. I went along to the HYROX at the ExCel in London in December last year, and it was inspiring to see 40000 people compete over one long weekend.
It is very easy to overthink HYROX training though. One thing I get asked all the time as a certified HYROX instructor is how many days a week you should actually train.
Do you need to be in the gym every day, or can you get race ready on a normal routine that fits around work, kids and life.
The good news is that you do not need a perfect schedule. You need a sensible mix of running, strength and HYROX style conditioning that you can repeat week after week. The right number of training days depends on your fitness level, your goals, your other commitments and how quickly you recover.
How Many Days a Week Should You Train for HYROX?
So how many days per week do you need to train for HYROX? The ‘magic number’ of days depends on your starting point, but here is the general breakdown I use with my athletes:
- Three Days Per Week
Enough for beginners who want to complete the event with confidence. - Four Days Per Week
Ideal for most people. A great balance of running, strength and HYROX conditioning. - Five Days Per Week
Best if you want to improve your time or become more competitive. - Six Days Per Week
Only needed for advanced athletes with good recovery and a strong fitness base.
Most people don’t need more sessions. They need sessions they can actually repeat week after week. You do not need to train constantly. You need to train consistently.
I would stress again though, your other commitments do come into play. If you can only train for three days per week, even if chasing a PB, then you can absolutely make those three days work.
What HYROX Training Actually Involves
From coaching people into HYROX, training really comes down to three things:
- Running Fitness
You run eight one kilometre laps, many of them with tired legs. Being able to run steady kilometres even when you are breathing hard is essential. - Functional Strength And Strength Endurance
Sleds, lunges, wall balls, burpee broad jumps, farmers carries and machine work all rely on strength endurance rather than pure strength. - Compromised Conditioning
This is where most people come unstuck. HYROX isn’t just running and lifting; it’s the ability to run immediately after your legs have been ‘smashed’ by a sled or lunges.
HYROX also creates a unique kind of fatigue because the stations use different muscle groups to the running. You are often doing quad dominant work like sled push or lunges before trying to run again, which is why HYROX pace judgement matters. Most people lose time not on the runs themselves, but on how they run immediately after stations – this is known as Compromised Running. If you are new to running, build up slowly, don’t just go all in. Keep that in mind when looking at the running timings below as they maybe too long for you if you are just starting.
Whatever plan you follow, your week should always include at least one easy or conversational session. This keeps fatigue under control and allows you to keep improving without burning out.
How To Train for HYROX Based on the Number of Days per Week You Are Training
If You Can Train Three Days Per Week
Three days is enough to complete HYROX safely, especially if it is your first event.
A simple structure would be:
- One running or aerobic session
- One strength and technique session
- One HYROX conditioning session
You can improve this further by keeping one session easy. Consistency matters far more than intensity.
Example 3 Day Week
Day 1, Strength And Technique
- Squats or deadlifts
- Lunges
- Push ups or bench press
- Rows or pull downs
- Five to ten minutes of technique such as wall ball practice, farmers carries or sandbag holds
Day 2, Running Or Engine Work
- Twenty to thirty minutes easy running
- Or one minute jog and one minute walk for twenty to thirty minutes
Day 3, HYROX Conditioning
Three to five rounds of:
- 400 metre run
- 15 kettlebell swings
- 15 walking lunges
- 10 burpee broad jumps
- Short rest
Swap out different HYROX exercises on day 3 as needed.
If You Can Train Four Days Per Week
Four days per week is the sweet spot for most people.
A useful pattern is:
- One strength and technique session
- One running session
- One strength endurance or mixed strength session
- One HYROX conditioning or race style session
Example 4 Day Week
Day 1, Strength And Technique
- Lower body strength
- Upper body strength
- Technique practice on sled substitutes, wall balls, farmers carries or lunges
Day 2, Running
- Thirty to forty minutes
- Three times five minutes steady with two minutes easy between
Day 3, Strength Endurance
- Higher rep lower load strength
- Kettlebell swings, step ups, squats, presses, rows and core
Day 4, HYROX Conditioning Or Simulation
Three to four rounds of:
- 800 metre run
- 500 metre row or ski
- 20 walking lunges
- 15 wall balls or thrusters
Swap out different HYROX exercises on day 4 as needed.
If You Can Train Five Days Per Week
Five days per week gives you the best mix of recovery and progression if your goal is to improve your time.
A five day pattern may include:
- One pure running session
- One lower body strength session
- One upper or total body strength and skills session
- One compromised running session
- One longer race style session
Example 5 Day Week
Day 1, Running Intervals
- Six to eight times 400 metres
- Or three to four times one kilometre at planned race pace
Day 2, Lower Body Strength
- Squats or deadlifts
- Lunges
- Step ups
- Calf work
- Sled alternatives
Day 3, Upper Or Total Body Strength And Skills
- Pressing
- Rowing
- Core work
- Grip work
- Technique rounds on wall balls, carries or ski substitutes
Day 4, Compromised Running
Eight to ten rounds of:
- 200 metre run
- 10 lunges
- 10 wall balls or thrusters
Day 5, Longer HYROX Style Session
Three or four rounds of:
- 1 kilometre run
- 20 walking lunges
- 15 wall balls or thrusters
- 500 metre row or ski
- Short rest
Swap out different HYROX exercises on day 4 as needed.
If You Train Six Days Per Week
Six days is not required for most people.
A six day week might include:
- Two easy or conversational engine sessions
- One pure strength day
- One strength and skills day
- One compromised running day
- One longer race style conditioning day
HYROX training loads the legs heavily, especially the quads, adductors and calves. If these stay sore for days at a time, the issue is usually too much volume in a short period. A lighter week every four to five weeks is smart programming.
What If You Do Not Have Official HYROX Equipment
You can train effectively for HYROX without a SkiErg, sled or wall ball station. I’ve written a in-depth blog about how to train for HYROX without access to some or all of the official equipment.
A short reminder though – if you’re training in a standard commercial gym, don’t panic – you can mimic the stimulus with these swaps:
- Use a sandbag drag instead of a sled push
- Use farmers carries to build grip and bracing
- Use goblet thrusters for wall balls
- Use dumbbell high pulls for SkiErg movement
- Use treadmill or outdoor running for compromised intervals
HYROX conditioning is about matching the effort and fatigue pattern, not copying each station exactly.
How To Know If You Are Training Enough
Signs you are doing enough:
- You can run one kilometre without stopping
- You feel more comfortable with lunges, squats and carries
- Your heart rate settles faster during conditioning
- You recover within a day or two
You may need a little more structure if:
- You feel wiped out after one or two stations
- Your pace collapses after the first run
- Your legs feel heavy all the time
- You struggle to complete three sessions most weeks
How To Know If You Are Training Too Much
You may be overdoing it if:
- Your legs feel heavy all week
- Your running pace slows even though you are trying harder
- You get small injuries or tightness
- You dread sessions
- You struggle with sleep or always feel tired
Dialling the volume down for a week often fixes this quickly.
Putting It All Together
The right number of days per week for HYROX training depends on your level, your recovery and your life. Three days works for beginners or busy people, four days works for most people, five days is ideal for improving your time and six days is only for advanced athletes. HYROX formats and divisions vary slightly, and individual backgrounds and recovery capacity always matter, so use this as a framework rather than a fixed plan. Remember to work on your pacing for HYROX as well.
Whatever number you choose, aim for a balanced week of running, strength and HYROX conditioning, and build up gradually. You do not need perfection. You need consistency.
If you would like a HYROX plan that fits your life, your equipment and your level, that is something I can help with as part of my coaching.
