Hyrox Training Plan for Beginners: Week 1 to Week 4
What Hyrox training really involves
Hyrox is a race format that combines running with functional strength work. You alternate between runs and workouts like sled pushes, lunges, wall balls, and carries. For beginners, the biggest challenge is not fitness. It’s pacing, recovery, and knowing how hard to push.
The goal of beginner training is simple. Build a base, learn the movements, and improve work capacity without burning out.
Week 1: Learn the movements and pacing
Week one is about getting familiar with the basics. Keep weights light and runs comfortable. Focus on form and breathing. You should be able to finish sessions without feeling crushed.
Train three to four times this week. One longer easy run, one interval-style run, and one to two strength-focused sessions work well.
Week 2: Build volume with control
In week two, you add small amounts of work. This might mean an extra round in a circuit or slightly longer running intervals. Avoid the urge to push too hard.
Your body is adapting. Sleep, hydration, and light mobility work matter just as much as training sessions.
Week 3: Increase intensity, not chaos
Now you can raise intensity slightly. Runs can be faster, and strength work can feel more demanding. Keep rest days planned.
This week is where many beginners overdo it. Progress comes from steady effort, not going all out every session.
Week 4: Combine skills and confidence
Week four prepares you for race-style workouts. Combine running and functional exercises in the same session. Practice transitions and pacing.
The goal is confidence. You should finish the week feeling capable, not exhausted.
