Free · no email · updated August 2026

HYROX training plan generator: built for your race

Answer 3 questions. Get a week-by-week plan built for your race date. Every session is backed by real race results. Free, as a PDF.

Build my plan

34,076

race results

14

venues measured

86

claims tested

1 / 4

When is your race?

The plan counts back from race day. No race booked yet works too.

Pick your race date
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Updated August 2026 · calibrated against seasons 8 and 9 official results

How it works

1. Pick your race

The plan counts back from race day. It splits your weeks into base, build, peak and taper.

2. Say how you train

Your level and your days per week decide what fills each week. Runs, stations, strength, simulations.

3. Get the plan

Every session shows its source. Download it as a PDF. Free, no email.

The numbers come from real data. We read 2,061 pieces of Hyrox advice, kept the 86 claims most people agree on, and checked them against 34,076 official race results.

Advice we tested that didn't survive

Most training advice was never checked against results. We checked. 3 popular claims that fail:

“Start slow, speed up”

The data says no. The first run looks fast because the first lap is shorter at most venues. At the same fitness, a fast start costs you nothing later. Run your own pace.

n = 9,134 races with full splits

“Fast wall balls mean you underpaced”

528 upvotes say fast wall balls prove you went too easy. The results say the opposite. Athletes with fast wall balls finish about 19 minutes ahead and slow down less. True at all 28 venues we checked.

28 of 28 venue checks agree

“Budget about 5 minutes for transitions”

Depends on the building. Glasgow costs 3:49. London Excel costs 10:00. Same athlete, same fitness. The plan uses your venue's number instead of a guess.

2.6 x between venues

When the community agrees, the plan says so. When the data disagrees, the plan says that too.

Your venue changes your race

Transition time depends on the building. Sleds feel different at every venue. Measured August 2026 from official results, comparing athletes of the same level.

VenueRoxzone medianCourse runsSledsMeasured
Glasgow3:49~9.20 kmfast2026
Manchester4:09~9.17 kmaverage2026
New York4:46~9.28 kmaverage2026
London Olympia4:47~9.16 kmaverage2026
Paris4:57~9.15 kmslow2025
Chengdu5:00~9.41 kmfast2026
Madrid5:22~9.15 kmaverage2025
Jakarta6:09~9.46 kmaverage2026
Paris GP6:13~9.20 kmmixed2026
Sydney7:02~9.45 kmfast2026
Istanbul7:30~9.38 kmaverage2026
Hangzhou6:10~9.42 kmslow2026
Delhi8:42~9.46 kmmixed2026
London Excel10:00~8.95 kmmixed2025

Course runs = how far you actually cover, transitions included. Sled verdicts compare each venue's sled times to its erg times. The ergs are the same machines everywhere, so they make a fair baseline.

Common questions

How many weeks do you need to train for HYROX?
8 to 16 weeks. 12 is the sweet spot. The generator takes the weeks you have and scales the plan to fit.
How many days a week should I train for HYROX?
3 days gets you to the finish. 4 builds a race. 5 is for chasing a time. Pick what you'll really do.
What is a good HYROX time for a first race?
The median open man finishes around 1:15. The median open woman around 1:27. Under 60 minutes is the top 2%. That's from 34,076 official results.
Is this HYROX training plan really free?
Yes. No email, no signup, no paywall. The PDF is yours. The tool introduces camu, a coach you text. That part is optional.
What running pace should I train at for HYROX?
Your training pace comes from your 5k time. One thing to know: with transitions you cover about 9.2 km in a race, not the 8.7 most calculators use. The plan corrects for that.
Does the venue really change your HYROX race?
Yes. The same athlete spends 3:49 in transitions at Glasgow and 10:00 at London Excel. Sled times swing too. Pick your venue and the plan adjusts.