Six weeks out from your HYROX race? This condensed plan compresses the full preparation arc — foundation, build, race-specific work and taper — into six focused weeks. Free, print-ready, all 8 stations.
Who a 6-week HYROX plan is for
A 6-week block works when you already have a base: you run 2–3 times a week, you lift somewhat regularly, and you’ve signed up for a race that’s closer than you’d like. It is not a learn-to-run program — if you’re starting from a low base, the beginner plan over 8–12 weeks is the safer route.
Unsure which length you need? The complete HYROX training plan guide compares 4, 8, 12 and 16-week builds.
The three phases
| Weeks | Phase | Focus |
|---|---|---|
| 1–2 | Condensed Foundation | Aerobic running, baseline strength, first station circuit + week-1 benchmark test |
| 3–4 | Build | Heavier strength, run intervals at goal pace, brick sessions begin |
| 5–6 | Specific + Taper | Race-simulation bricks, transitions practice, volume cut ~40% in race week |
Weekly structure (4 days)
- Mon — Easy run 35–45 min + trunk work
- Tue — Strength: squat/hinge + sled or lunges + carry, station accessories
- Thu — Intervals: 5–8 × 400–800 m at target 1 km pace
- Sat — Brick: 3–5 × (1 km run + one station at race effort), growing each week
Every fourth session is logged so you can see pace and strength trending toward race targets. Technique quick-fixes for every station are in the video library.
What the PDF includes
Generate your plan with the free generator — enter your race date, level, days per week and equipment, and you get a periodized 6-week program: session-by-session runs with paces, strength work scaled to your bodyweight, station circuits, a week-1 benchmark and an auto taper that lands on race day, all downloadable as a PDF.
FAQs
Is 6 weeks enough to prepare for HYROX?
Yes, if you arrive with a base of ~15 km/week of running and regular strength work. The plan sharpens race-specific fitness; it can’t build a base from zero in six weeks.
How is this different from the 4-week plan?
The 4-week plan is a pure peak-and-taper for race-ready athletes. The 6-week plan adds two foundation weeks, so it works from a slightly lower base.
What if my race is further out?
Use the 8-week or 12-week program PDF — more runway means more strength and aerobic development before the peak.