AI-built intermediate HYROX plan for sub-90
12 weeks, 6 sessions/week. Official Pro weight simulations, HYROX target-pace runs, full periodization with peaking. For athletes with 1-2 prior HYROX races chasing sub-90 minutes. Prerequisites: prior HYROX under 110 min + 1.3×BW squat.
Updated
What is an intermediate HYROX plan?
The intermediate HYROX plan is designed for athletes who have already completed 1-2 HYROX races and want to break 90 minutes (Pro) or 80 minutes (Doubles). At this level, details decide the result: transitions between stations, run pacing, economy in wall balls and burpees. Being "strong and aerobic" isn't enough — every block must be optimized.
The plan integrates 6 sessions/week over 12 weeks with HYROX-style hybrid structure:
- 40 % running (including VO2max intervals, cruise intervals and long run)
- 35 % HYROX functional (partial and full simulations at official Pro weight)
- 20 % strength (periodized squat, deadlift; posterior chain and core focus)
- 5 % mobility and recovery
The final 4 weeks include full HYROX simulation 4 weeks before the event and half-HYROX simulation 2 weeks out — decisive sessions where real pacing is tuned.
The race, station by station
Eight times the same thing: 1 km of running and a station. Weights are the open category (men / women). The plan trains each station with its technique and, above all, running on legs loaded by the previous one.
Your AI-generated plan
1. Prerequisite check. EntrenAI requires:
- Prior HYROX completed under 110 min (Pro) or 95 min (Doubles)
- 5K sub-25 min + 10K sub-55 min
- Squat 1.3×BW + deadlift 1.5×BW
- Capacity to complete 100 Pro wall balls (9 kg/3 m) under 6:30 min
- Capacity to push the Pro sled 50 m under 80 seconds
Don't meet the prerequisites? The plan recommends 8-12 more weeks working those points before starting sub-90 peaking.
2. 4-phase periodization:
- Phase 1 — Reinforced base (3 wk): builds 50 km/week running volume + tunes 8-station technique
- Phase 2 — Build (4 wk): VO2max intervals + half-HYROX simulations (4 stations + 4 km runs) appear
- Phase 3 — Specific (3-4 wk): full HYROX simulation, partial Pro-weight simulations, double quality session/week
- Taper (1-2 wk): -50 % volume, keeps 2 short quality sessions
3. Typical weekly structure (6 sessions, intermediate):
- Monday: Heavy specific strength (squat, deadlift, weighted lunges)
- Tuesday: HYROX Pro partial simulation (3-4 stations + specific runs)
- Wednesday: Easy running 8-10 km Z2 + strides
- Thursday: Quality running (VO2max intervals or threshold tempo) + short HYROX EMOM
- Friday: Rest or mobility
- Saturday: Long run 14-18 km Z2 + technical stations (sled push, wall balls)
- Sunday: Short Z2 cardio or rest
4. HYROX run target paces. For sub-90:
- 1 km runs at 3:50-4:10/min (varies with accumulated fatigue)
- SkiErg 1,000 m: 3:50-4:00
- Sled push 50 m: 35-50 seconds
- Sled pull 50 m: 45-60 seconds
- 80 m burpee broad jumps: 3:30-4:00
- Row 1,000 m: 3:40-3:50
- Farmers carry 200 m: 1:30-1:50
- Sandbag lunges 100 m: 3:00-3:30
- 100 wall balls: 5:00-5:30
These splits sum to ~85-88 min, leaving margin for transitions.
5. Full HYROX simulation 4 weeks out. Key session of the specific block. Executed at official Pro weight, full 1 km runs, EntrenAI logs exact splits. The data drives final adjustments: failing wall balls (>6:30)? Plan reinforces the last 3 weeks with 50-75 wall balls/session. Stuck in burpees? Aerobic zone reinforcement + technical practice.
The splits of a intermediate athlete: 1:22:50 at the finish
With this run pace (5:20/km, the same in all eight, no heroes in the first) and these station times, the clock reads what you see. The app gives you your real splits from your tests on each station and your 5K.
| Leg | Target | Elapsed |
|---|---|---|
| 1 km · 1 | 5:20 | 5:20 |
| SkiErg | 4:30 | 9:50 |
| 1 km · 2 | 5:20 | 15:10 |
| Sled push | 3:00 | 18:10 |
| 1 km · 3 | 5:20 | 23:30 |
| Sled pull | 4:30 | 28:00 |
| 1 km · 4 | 5:20 | 33:20 |
| Burpee broad jump | 5:00 | 38:20 |
| 1 km · 5 | 5:20 | 43:40 |
| Row | 4:20 | 48:00 |
| 1 km · 6 | 5:20 | 53:20 |
| Farmers carry | 2:20 | 55:40 |
| 1 km · 7 | 5:20 | 1:01:00 |
| Sandbag lunges | 4:30 | 1:05:30 |
| 1 km · 8 | 5:20 | 1:10:50 |
| Wall balls | 6:00 | 1:16:50 |
| Roxzone (transitions) | 6:00 | 1:22:50 |
Who is this plan for?
- Sub-90 (Pro intermediate). You've done 1-2 HYROX in 95-110 min. 12-week plan. Specifically chasing sub-90 minutes. Typical result with consistency: 84-88 min on race day.
- Sub-80 Doubles. You've done HYROX Doubles in 85-95 min. 12 weeks with your partner. Chasing sub-80 with improved coordination + transition synchronization.
- Sub-100 Open with Pro aspirations. You've done Open in 100-115 min. 14 weeks with focus on transitioning to Pro weight (progressively increasing load in simulations during the final 6 weeks).
No prior HYROX? This plan isn't for you — use the beginner HYROX plan (8-12 wk) for your first race, then this plan for your second.
Sessions per week across the 12 weeks
Running, strength, station work and simulation. The higher the level, the more sessions and the more station work; the deload every fourth week removes strength and stations, not the easy running.
- Running
- Strength
- Stations
- Simulation
Your first weeks, in detail
Week 8
Intermediate build — load block, half-HYROX simulation| Day | Session type | Detail | Duration |
|---|---|---|---|
| Monday - Heavy strength | Compounds + accessories | - Squat 5×4 @ 80-85 % 1RM, RIR 1 - Deadlift 4×3 @ 82 % 1RM, RIR 1 - Walking lunges with 20 kg sandbag 3×40 m, RIR 1 - Front plank 3×60s - Side plank 3×45s/side | 75 min |
| Tuesday - HYROX 4-station Pro simulation | Pro-specific block | 15 min jog + mobility warm-up + 5 wall balls technique. **4 rounds at official Pro weight:** 1 km running @ 4:00/km + 1 rotating station (sled push, sled pull, burpees BJ, wall balls) until you complete the 4 rotating stations. Focus on running → station transition. Cool-down 10 min. | 85 min |
| Wednesday - Easy running + strides | Aerobic volume | 10 km Z2 at 4:50/km + 6×100 m strides at the end. | 55 min |
| Thursday - Quality + HYROX EMOM | Double quality session | 15 min warm-up + 5×800 m at 3:30/km (Interval pace) with 200 m jog + 10 min cool-down. After: **EMOM 6 min** [Min 1: 8 burpee BJ. Min 2: 12 wall balls 9 kg. Min 3: 100 m row]. | 70 min |
| Friday - Mobility | Active recovery | 30 min hip + thoracic + ankle mobility + foam roll. | 30 min |
| Saturday - Long run + sled push | Volume + technique | 14 km running Z2 at 5:00/km. After: **5×50 m sled push at Pro weight** with 90s rest between sets. Speed focus. | 105 min total |
| Sunday - Short Z2 cardio | Recovery | 30 min very gentle Z2 (bike or jog) + stretching. | 30-40 min |
Week 11
Specific — full HYROX simulation 4 weeks out, Pro weight| Day | Session type | Detail | Duration |
|---|---|---|---|
| Monday - Light strength | Maintenance, no fatigue accumulation | - Squat 4×3 @ 75 % 1RM, RIR 2 - Romanian deadlift 3×6 @ RIR 2 - Walking lunges 3×30 m bodyweight - Plank 3×45s | 55 min |
| Tuesday - Pre-simulation quality running | Activation + Tempo | 15 min warm-up + 4×1 km at 3:50/km (HYROX target pace) with 200 m jog + 10 min cool-down. | 55 min |
| Wednesday - Active recovery | Pre-simulation | 8 km Z2 very easy + mobility. | 55 min |
| Thursday - Rest or very light | Pre-simulation recovery | Full rest or 30 min mobility + walk. | 0-30 min |
| Friday - Pre-activation | Neural activation pre-simulation | 20 min Z2 + 4 strides + 3 wall balls + 5 m sled push technique. | 30 min |
| Saturday - FULL HYROX SIMULATION | Block-defining session | **Full HYROX at official Pro weight. 8 km running + 8 stations in official order.** 15-20 min warm-up: easy jog + mobility + station activation (5-10 reps each at light weight). Execute at target pace (4:00-4:10/km on runs). EntrenAI logs splits and compares to plan. 15 min cool-down + stretching + immediate nutrition/hydration. **Not just another training — it's the test of whether the peaking is working.** | 95-105 min |
| Sunday - Total recovery | Post-simulation | Full rest. Optional 15-20 min mobility. Foam roll. Hydration + 9h sleep. | 0-20 min |
These examples are real extracts from the EntrenAI planning engine. Your personal plan adjusts to your level, equipment and availability.
Equipment needed
EntrenAI automatically substitutes any exercise if you don’t have the gear.
- Full access to a HYROX-friendly box or gym with: sled with official Pro weight (152/102 kg for sled push), wall ball 9/6 kg, Concept2 rower, ski erg, kettlebells 24/16 kg, sandbags 20/10 kg
- HYROX-specific cross-training shoes (Nike Metcon 8/9, Reebok Nano X, NoBull Trainer)
- Multisport GPS watch with HR (Garmin Forerunner 265+, COROS Apex 2 Pro)
- Chest HR strap preferably (Polar H10 or Garmin HRM-Pro)
- Anti-callus gloves for sled pull / farmer carry
- Trisuit or technical apparel tested in at least 2 prior simulations
- Gels + sports drinks for full simulation
What most people get wrong (and how to avoid it)
- 1
Starting the running too hard
An intermediate sub-90 athlete blasts the first km at 3:30/km when they should be at 4:05/km. Result: they lose 15-20 seconds per minute on subsequent stations. Pacing the first km is the single most important tactical decision. EntrenAI logs simulation splits and prescribes conservative pacing in full simulation.
- 2
Not simulating 100 continuous wall balls
Doing 50 wall balls in EMOM sessions and then collapsing at 60 reps when you reach the final station with 100 reps + accumulated fatigue. The last 4-6 weeks, EntrenAI prescribes 1 session/week of **100 continuous wall balls** (with short rests only if needed) to train specific muscular endurance.
- 3
Increasing strength loads in specific block
In the final 4 weeks, strength shifts to maintenance (4-6 reps RIR 2-3, no more PRs). PR-ing your squat the week before the race accumulates systemic fatigue that sabotages the simulation. Strength is already built — the final phase is for optimizing functional integration.
- 4
Skipping the 4-week-out full simulation
It's the most important session of the plan. Some skip it from fear of 'getting too tired' or 'losing freshness'. Wrong: full simulation at official Pro weight is the only way to validate target pace and detect weak points to reinforce in the final 3 weeks. Without this simulation, final peaking is blind.
- 5
Changing shoes / gear days before
Universal rule: nothing new in the final 2-3 weeks. The shoes you'll wear on race day must have logged at least 2-3 HYROX simulation sessions. Switching to new shoes on race day (even of the same model) risks blisters, chafing or grip loss.
- 6
Not training specific transitions
Each running → station transition has its own physiological pattern. Arriving cooked from the run and starting explosive wall balls is a brutal switch. The final 6 weeks, all simulations include timed transitions (target: <30 seconds). Without training them, you lose 8-15 seconds per transition × 8 transitions = 1-2 minutes.
- 7
Bad nutrition or hydration during simulation
If you'll eat X gel and drink Y drink during the race, you must have trained it in prior simulations. Trying a new gel or changing isotonic brand on race day = near-guaranteed GI issue. Standardize your race protocol in the final 4 weeks and keep it identical on race day.
- 8
Underestimating sleep in specific block
The final 4 weeks, sleep <7h compromises simulations and degrades neural consolidation of technique. Minimum target: 7.5-8.5 h consistently. Race week, prioritize extra sleep even if you have to drop 1 session.
Other HYROX plan variants
Back to the general HYROX plan
- AI-built beginner HYROX planBeginner HYROX plan for your first competition: 8-12 weeks of progressive simulations of the 8 official stations and 1 km runs, after a prerequisite check.
- AI-built advanced HYROX plan for sub-65Advanced HYROX plan for a sub-65 finish: 16 weeks, up to 12 hours a week at peak and work on your weakest stations. For athletes already under 75 minutes.
- AI-built HYROX simulation planHYROX simulation plan to run after your base block: 8-12 weeks of partial and full bricks at race pace, station pacing work and a refined 2-3 week peak.
- AI-built HYROX Doubles plan for pairsHYROX Doubles plan for pairs chasing sub-80: 12 weeks of synchronized transitions, a smart station split and Pro or Mixed weights, peaking together.
Frequently asked questions
Summary of technical 'requirements': 5K sub-25 min, 10K sub-55 min, 100 continuous Pro wall balls under 6:30, Pro sled push 50 m under 80s, squat 1.3×BW, deadlift 1.5×BW. With these numbers, sub-90 is achievable with 12 weeks of structured plan. Without them, you have to build them first (4-8 additional weeks).
Roughly 12-16 weeks with a structured plan. The difference between 100 and 90 minutes in HYROX isn't linear — the last 5-7 minutes are hardest to drop because they require combining technical refinement (transitions, wall ball efficiency) + specific cardiopulmonary improvement + muscular strength-endurance.
Ideally, a HYROX-friendly box with official Pro weight. Not viable? Regular gym with: sled or equivalent + wall balls + rower + ski erg. The final 4 weeks, simulations MUST be done at official Pro weight — without this, the plan delivers 70-80 % of its potential. Many cities now have at least 1 HYROX-friendly gym thanks to the race's popularity.
A single full HYROX simulation 4 weeks before the event is optimal. More full simulations produce accumulated fatigue that the taper can't recover. The final 3 weeks, do partial simulations (3-4 stations + specific runs) but no full. The second 'official' HYROX of the year is the real event.
In Doubles, sub-80 corresponds roughly to sub-90 individual in demand terms. Doubles allows micro-rests while your partner does a wall ball set, but in exchange maintains higher running and transition paces because there are 2 people optimizing every move. Choosing Doubles vs individual is strategic — some athletes perform better in one or the other.
Three basics: creatine monohydrate (5 g/day, improves explosiveness in sled, wall balls, burpees), caffeine (200-300 mg 30-45 min before the race), electrolytes (sodium 500-700 mg/h during the race). The rest (BCAAs, beta-alanine, citrulline) is marketing — studies don't show relevant advantage for HYROX specifically.
Indicators: (1) the 4-week simulation hits a time close to target (typically 3-7 % slower than final goal), (2) resting HR stays stable in the final 2 weeks (no climb), (3) sleep quality normal or better, (4) sensations in pre-event activation are explosive. Any of these failing? EntrenAI adjusts the final taper.
Official Pro weight is standard (152/102 kg for push, 103/78 for pull). Some events have minor variations but generally weight is the same in all official HYROX events. If a specific event differs, it's usually communicated in advance. The plan assumes standard official Pro weight.
Start your personalized plan today
Download EntrenAI, answer 8 questions, and the AI generates your plan in under 60 seconds. Cancel anytime.
Other plans you might like
AI-built HYROX training plan
HYROX training plan built for your level, gear and weeks until race day: the 8 official stations, 40% running, 35% functional work and daily AI tuning.
AI-built HYROX-style hybrid plan
A 14-week HYROX-style hybrid plan combining structured running, stations such as the sled and SkiErg, and compound strength, with no race on the calendar.
EntrenAI or Strava: a training plan or an activity log?
Strava records and shares your runs and rides; EntrenAI builds an adaptive plan for 12 sports. See what each app does better and how they work together.