HYROX training plan for beginners
For a first HYROX you want a base phase (running and learning the eight stations separately), a build phase (short circuits), a specific phase (half HYROX and one full simulation) and a final taper week. EntrenAI has a 10-12 week beginner plan that follows that order, with minimum starting requirements; it is paid, with a 7-day trial.
Updated
At a glance
| The race | 8 laps of 1 km running, each after a station (SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls) |
|---|---|
| The beginner plan | 10-12 weeks: base, build, specific and a taper week, with 5-6 sessions a week |
| Starting requirements (per the plan page) | Run 5 km comfortably in under 32 minutes, be able to squat your bodyweight and have no active injuries; if not, the plan recommends a few base weeks first |
| Price | €7.99/month or €23.99/year, with a 7-day trial |
What to build for a first HYROX
HYROX combines 8 km of running with eight functional stations. For a beginner, the key is not to start with simulations: first you need a running engine, to learn each station's technique and to get the body used to combining the two.
The phases of EntrenAI's beginner plan
- Base (3-4 weeks): build running volume and learn the technique of the eight stations, each one separately.
- Build (3-4 weeks): four-station circuits and 400-800 m runs, that is, mini-HYROX.
- Specific (2-3 weeks): a half-HYROX simulation and a full simulation at the end.
- Taper (1 week): less volume and 1-2 short sessions.
A typical week spreads 5-6 sessions across easy running, a partial simulation, specific strength, tempo running and a long run or block simulation, with a rest or mobility day. Each morning the sleep, stress and fatigue check-in adjusts the day's load. The details and starting requirements are on the plan page.
When NOT to pick EntrenAI
- If you want a HYROX-only app, with its own ecosystem: Repz.
- If you need someone to correct your station technique on video: a coach.
- If you have active injuries, see a health professional first.
- EntrenAI launched in May 2026.
When to pick it
If it is your first HYROX, you also train strength or running and you prefer a single plan that spreads the week and adjusts to how you are.
Frequently asked questions
EntrenAI's beginner plan lasts 10-12 weeks, with 5-6 sessions a week across running, stations, strength and recovery.
Ideally a gym with functional space or a sled. The plan page states the equipment it assumes; if you lack some, check how it is substituted.
Yes: the plan includes a half-HYROX simulation and a full simulation towards the end, and finishes with a taper week.
Try it yourself
Download EntrenAI: free workout logging costs nothing and the personalized plan has a 7-day trial.