HYROXVegas
Get the Brief
Two athletes stepping into lunges on a running track

Training

Train for
the hall.

Structured plans for every level, a free week you can start tomorrow, and a planner that turns your goal time into paces.

Photo: Pexels

Plans

Choose your block

Beginner

12weeks

First Race

Cross the line strong · 4 per week

Gym-goers and runners racing HYROX for the first time.

  • Station technique every week
  • Run base from 15 to 30 km per week
  • Two full race sims
Get the plan Link TBD
Intermediate

10weeks

Sub-90 Open

Finish under 1:30:00 · 5 per week

Racers with one HYROX done and a time to beat.

  • Compromised running blocks
  • Roxzone transition drills
  • Pacing targets per station
Get the plan Link TBD
Intermediate

8weeks

Doubles Partner

Split work like a team · 4 per week

Pairs racing Doubles who want a smart work split.

  • Partner workouts
  • Station split strategy
  • Shared run pacing
Get the plan Link TBD
Advanced

16weeks

Pro Division Build

Race Pro weights · 6 per week

Experienced athletes moving up to heavier sleds and bags.

  • Heavy sled strength phase
  • Threshold run work
  • Taper and race-week plan
Get the plan Link TBD

Free sample week

Start Monday

Read the 12-week blueprint
  1. Mon

    Engine

    5 × 1 km run at goal race pace, 90 s rest. Finish with 3 × 20 wall balls.

  2. Tue

    Strength

    Back squat 4 × 6, sled push 6 × 25 m heavy, farmers carry 4 × 50 m.

  3. Wed

    Recover

    30 to 40 min easy run or bike. Mobility for hips and calves.

  4. Thu

    Compromised run

    4 rounds: 500 m SkiErg, 1 km run, 20 burpee broad jumps, 1 km run.

  5. Fri

    Off

    Rest. Hydrate. In Vegas summer, that means electrolytes, not just water.

  6. Sat

    Half sim

    Runs 1 to 4 with stations 1 to 4 at race effort. Log every split.

  7. Sun

    Long run

    60 to 75 min easy. Go before sunrise from May to September.

Split planner

Set your targets

1:30:00
0:55World classFirst timer2:30
You are more of a
Run pace
5:15
per km, all 8
Stations
36:00
total work
Roxzone
6:25
transitions

An estimate from a typical split profile. Use it as a starting point, then adjust with your own sim results.

RunStationRoxzone
  1. Run 15:15 SkiErg 1,000 m4:00
  2. Run 25:15 Sled Push 50 m4:00
  3. Run 35:15 Sled Pull 50 m4:00
  4. Run 45:15 Burpee Broad Jumps 80 m4:00
  5. Run 55:15 Rowing 1,000 m4:00
  6. Run 65:15 Farmers Carry 200 m4:00
  7. Run 75:15 Sandbag Lunges 100 m4:00
  8. Run 85:15 Wall Balls 100 reps4:00

Weekly · Free · Vegas only

The Vegas
Race Brief

Race news, new sims at local gyms, gear deals and one workout every Thursday. Two minutes to read.

  • Race-week checklists
  • Local sim calendar
  • Member-only gear codes