Whatever finish you are chasing, your plan starts from the engine you have today.
Every week between the engine you have today and the finish you are chasing: stations, compromised running and the full race rehearsal, all paced to the time you name.
£19.99/month
FIRST 7 DAYS FREE · CANCEL ANYTIME
Build my programme
PB your HYROX or your money back.
- Open, Doubles and Pro programmes
- Train 3 to 7 days a week
- Pick a goal time; the plan bridges from your current 5K to it
- Every station load set by your division
- Quality structured running, paced to your target
- The whole race rehearsed before race day
- Nutrition for performance and body composition
- Coach chat and community included
How the race is actually won
Running is half the race, and the half you cannot muscle through.
It is the largest share of the training for that reason. Strong athletes lose far more time on the eight runs than they gain on the stations.
Train the stations to a surplus, not to the race weight.
If race loads are your maximum, race day is eight maximal efforts. Train beyond them and the sled feels submaximal, which is the difference between pacing the race and surviving it.
Compromised running is the actual skill.
Running at race pace on station-fatigued legs is a trainable adaptation and it is the thing the event tests. Practising the run fresh and the stations rested trains neither.
The sleds and the wall balls decide more than the rest.
Not every station carries the same risk. The sleds are where races blow up and the wall balls are where they unravel late, with the burpee broad jumps and the farmers carry behind them. They earn training time in that order rather than evenly.
In the app
A real week, generated
Intermediate athlete, open division, 3 days a week on about 20km, recent 5K of 26:00, chasing 1:26 over a 12-week build.
Today, from your 5K1:28:25
Race day1:26:00
Basewk 1–3
Buildwk 4–8
Peakwk 9
Taperwk 10
10km in week 1 · 19km at peak (week 6) · 13km in race week
- Wk 5 Half simulation: half the race distance, run and worked at race effort
- Wk 7 Full race simulation: the whole race rehearsed, at the pace you are aiming for
- Wk 8 Recovery week: 20% lighter than the weeks around it, then the build carries on
Week 1: Base / techniqueOwn the movements first: station technique work before anything is loaded to race volume.
Mon
Rest
Tue
S&C · Squat
Race-relevant strength (accumulation) raises your ceiling on the sled, carries and wall balls. Loads are scaled to your level, working toward the HYROX Open standards.
PowerPower Clean4 × 3 reps
PowerBox Jump4 × 3 repsa box you land TALL on
StrengthBarbell Back Squat4 × 6 reps3 RIR · ~70-75%
StrengthBarbell Push Press3 × 8-10 reps3 RIR
StrengthBarbell Bent Over Row3 × 8-10 reps3 RIR
StrengthBarbell Hip Thrust3 × 10-12 reps
CarryFarmers Carry3 × 80m / 10 each legmoderate
StationWall Balls3 × 25 unbroken6kg to 10ft
Race-relevant strength. This is what raises your ceiling on the sled, the carries and the wall balls.
Wed
Rest
Thu
Station Technique · Mixed conditioning
Skills first, engine after. 4 rounds of easy running into Sled Push and Sled Pull at reduced volume while you are fresh, then 4 × 500m steady on the erg.
Technique before load. A sloppy sled in week 3 is a slow sled in week 12.
Fri
Rest
Sat
Rest
Sun
Long Run
Easy long run: time on feet. Keep it conversational the whole way; the aim is aerobic volume, not pace.
Running wins HYROX. The aerobic base sits under every station.
Week 6: Peak buildCombine under fatigue: the stations on tired legs runs race-pace kilometres into the stations, running fast on legs that just left one. The long run is at the top of its arc here, at 11km.
Mon
Rest
Tue
S&C + Rox · Hip Thrust
Strength, skill and conditioning in one session: a reduced lifting dose (build), then Rowing Erg taught deliberately, then three rounds of 400m into Wall Balls.
StrengthBarbell Hip Thrust3 × 5 reps2-3 RIR · ~77-80%
StrengthBarbell Bench Press2 × 6-8 reps2-3 RIR
StrengthPull-ups2 × 6-8 reps2-3 RIR
StrengthHigh Box Step-Up3 × 6-8 each leg
StationSandbag Lunges3 × 80m / 12 each leg
ErgRowing Erg2 × 250m
StationWall Balls3 × 30 reps5-6kg to 9-10ft
CarrySandbag Carry3 × 40m30kg
CarryFarmers Carry3 × 40m2×24kg
Race-relevant strength. This is what raises your ceiling on the sled, the carries and the wall balls.
Wed
Rest
Thu
Compromised Chains
3 rounds of run in, Sled Push and Sled Pull, run out: the exact pattern the race is decided on, at controlled effort. The out-run off each station is the skill: find your rhythm inside 200m.
Fri
Rest
Sat
Rest
Sun
Long Run · Race Prep
Long run held at 11km (a HYROX long run is deliberately modest), with 4 × 1km at ROX race pace (3:05/km) (90s easy jog between). Race-specific quality instead of raw distance.
Running wins HYROX. The aerobic base sits under every station.
Week 7: SimulationSimulate before you race: a full/half race simulation reads your pacing with per-station splits.
Mon
Rest
Tue
S&C + Rox · Squat
Strength, skill and conditioning in one session: a reduced lifting dose (intensification), then Sandbag Lunges taught deliberately, then three rounds of 400m into Wall Balls.
StrengthBarbell Back Squat3 × 4 reps2 RIR · ~82-85%
StrengthBarbell Push Press2 × 6-8 reps2 RIR
StrengthBarbell Bent Over Row2 × 6-8 reps2 RIR
StrengthBarbell Hip Thrust4 × 10-12 reps
CarryFarmers Carry3 × 100m / 12 each legHeavy
StationSandbag Lunges2 × 25m10-15kg
StationWall Balls3 × 30 reps5-6kg to 9-10ft
CoreHanging Leg Raise3 × 10-12 repsbodyweight
CoreHollow Body Hold3 × 40-50sbodyweight
Race-relevant strength. This is what raises your ceiling on the sled, the carries and the wall balls.
Wed
Rest
Thu
Easy Run
4.9km easy. Quality session removed: the race simulation is this week's big effort.
Easy on purpose, so the hard days can be hard.
Fri
Rest
Sat
Rest
Sun
Full Race Simulation
The complete event at race volumes, exactly as HYROX London will ask it of you. Your benchmark session: log splits per station and total time. Target: ~1:00:40 (your 1:26:00 goal is well in hand).
The whole thing, rehearsed. Per-station splits show where the time actually went, while there is still time to fix it.
Intermediate athlete, open division, 5 days a week on about 30km, recent 5K of 26:00, chasing 1:23 over a 12-week build.
Today, from your 5K1:28:25
Race day1:23:00
Basewk 1–3
Buildwk 4–8
Peakwk 9
Taperwk 10
19km in week 1 · 30km at peak (week 6) · 18km in race week
- Wk 5 Half simulation: half the race distance, run and worked at race effort
- Wk 7 Full race simulation: the whole race rehearsed, at the pace you are aiming for
- Wk 8 Recovery week: 45% lighter than the weeks around it, then the build carries on
Week 1: Base / techniqueOwn the movements first: station technique work before anything is loaded to race volume.
Mon
Rest
Tue
S&C · Squat
Race-relevant strength (accumulation) raises your ceiling on the sled, carries and wall balls. Loads are scaled to your level, working toward the HYROX Open standards.
PowerPower Clean4 × 3 reps
PowerBox Jump4 × 3 repsa box you land TALL on
StrengthBarbell Back Squat4 × 6 reps3 RIR · ~70-75%
StrengthBarbell Push Press3 × 8-10 reps3 RIR
StrengthBarbell Bent Over Row3 × 8-10 reps3 RIR
StrengthBarbell Hip Thrust3 × 10-12 reps
CarryFarmers Carry3 × 80m / 10 each legmoderate
StationWall Balls3 × 25 unbroken6kg to 10ft
StationSled Push50msled +75-125kg
Race-relevant strength. This is what raises your ceiling on the sled, the carries and the wall balls.
Wed
Classic Fartlek
Classic Fartlek:
Varied pace play with faster surges
Surge on feel, float the recoveries.
The engine work. Station times collapse when the running is the weak link.
Thu
S&C · Deadlift
Race-relevant strength (accumulation · capacity) raises your ceiling on the sled, carries and wall balls. Loads are scaled to your level, working toward the HYROX Open standards.
PowerKettlebell Swing4 × 10 reps
PowerBroad Jump4 × 3 reps
StrengthBarbell Conventional Deadlift3 × 6-8 reps3-4 RIR · ~65%, 60s rest
StrengthBarbell Overhead Press3 × 8-10 reps3-4 RIR
StrengthPendlay Row3 × 10-12 reps3-4 RIR
StrengthBarbell Hip Thrust3 × 10-12 reps
StrengthDumbbell Walking Lunge3 × 80m / 10 each leg
CarrySandbag Carry3 × 40m30kg
CarryFarmers Carry3 × 40m2×24kg
Fri
Rest
Sat
Station Technique · Mixed conditioning
Skills first, engine after. 4 rounds of easy running into Sled Push and Sled Pull at reduced volume while you are fresh, then 4 × 500m steady on the erg.
Technique before load. A sloppy sled in week 3 is a slow sled in week 12.
Sun
Long Run
Easy long run: time on feet. Keep it conversational the whole way; the aim is aerobic volume, not pace.
Running wins HYROX. The aerobic base sits under every station.
Week 6: Peak buildCombine under fatigue: the stations on tired legs runs race-pace kilometres into the stations, running fast on legs that just left one. The long run is at the top of its arc here, at 12km.
Mon
Rest
Tue
S&C · Hip Thrust
Race-relevant strength (build) raises your ceiling on the sled, carries and wall balls. Loads are scaled to your level, working toward the HYROX Open standards.
PowerHeavy Kettlebell Swing4 × 6 repsHeavy. Hips do the work
PowerPogo Hops4 × 10 reps
StrengthBarbell Hip Thrust4 × 5 reps2-3 RIR · ~77-80%
StrengthBarbell Bench Press3 × 6-8 reps2-3 RIR
StrengthPull-ups3 × 6-8 reps2-3 RIR
StrengthHigh Box Step-Up3 × 6-8 each leg
StationSandbag Lunges3 × 80m / 12 each leg
CarrySandbag Carry3 × 40m30kg
CarryFarmers Carry3 × 40m2×24kg
Race-relevant strength. This is what raises your ceiling on the sled, the carries and the wall balls.
Wed
Progression Run
3.3km steady
3.3km tempo
3.3km threshold
1.5km easy + stretch-down
The engine work. Station times collapse when the running is the weak link.
Thu
S&C · Front Squat
Race-relevant strength (build · capacity) raises your ceiling on the sled, carries and wall balls. Loads are scaled to your level, working toward the HYROX Open standards.
PowerPower Clean4 × 3 reps
PowerBox Jump4 × 3 repsa box you land TALL on
StrengthBarbell Front Squat4 × 8-10 reps3 RIR · ~70%, 60s rest
StrengthBarbell Push Press3 × 10-12 reps3 RIR, ~45s rests
StrengthBarbell Bent Over Row3 × 10-12 reps3 RIR, ~45s rests
StrengthBarbell Hip Thrust3 × 10-12 reps
CarryFarmers Carry3 × 80m / 12 each legModerate, keep moving
CoreAb Wheel Rollout3 × 8-10 repsbodyweight
CoreSuitcase Carry3 × 30m each side
Fri
Rest
Sat
Compromised Chains
3 rounds of run in, Sled Push and Sled Pull, run out: the exact pattern the race is decided on, at controlled effort. The out-run off each station is the skill: find your rhythm inside 200m.
Sun
Long Run · Race Prep
8.2km easy, then 3.8km at ROX race pace (3:05/km). Hold pace on tired legs.
Running wins HYROX. The aerobic base sits under every station.
Week 7: SimulationSimulate before you race: a full/half race simulation reads your pacing with per-station splits.
Mon
Rest
Tue
S&C · Squat
Race-relevant strength (intensification) raises your ceiling on the sled, carries and wall balls. Loads are scaled to your level, working toward the HYROX Open standards.
PowerPower Clean4 × 3 reps
PowerBox Jump4 × 3 repsa box you land TALL on
StrengthBarbell Back Squat4 × 4 reps2 RIR · ~82-85%
StrengthBarbell Push Press3 × 6-8 reps2 RIR
StrengthBarbell Bent Over Row3 × 6-8 reps2 RIR
StrengthBarbell Hip Thrust4 × 10-12 reps
CarryFarmers Carry3 × 100m / 12 each legHeavy
CoreHanging Leg Raise3 × 10-12 repsbodyweight
CoreHollow Body Hold3 × 40-50sbodyweight
Race-relevant strength. This is what raises your ceiling on the sled, the carries and the wall balls.
Wed
Easy Run
Conversational pace, building aerobic base
Easy on purpose, so the hard days can be hard.
Thu
Easy Run + Strides
4.2km easy
5 × 15s uphill strides (walk down between each)
1.8km easy finish
Fri
Rest
Sat
Recovery Jog
4.9km easy. Quality session removed: the race simulation is this week's big effort.
Sun
Full Race Simulation
The complete event at race volumes, exactly as HYROX London will ask it of you. Your benchmark session: log splits per station and total time. Target: ~1:00:40 (your 1:23:00 goal is well in hand).
The whole thing, rehearsed. Per-station splits show where the time actually went, while there is still time to fix it.
Intermediate athlete, open division, 6 days a week on about 35km, recent 5K of 26:00, chasing 1:21 over a 12-week build.
Today, from your 5K1:28:25
Race day1:21:00
Basewk 1–3
Buildwk 4–8
Peakwk 9
Taperwk 10
27km in week 1 · 37km at peak (week 6) · 18km in race week
- Wk 5 Half simulation: half the race distance, run and worked at race effort
- Wk 7 Full race simulation: the whole race rehearsed, at the pace you are aiming for
- Wk 8 Recovery week: 56% lighter than the weeks around it, then the build carries on
Week 1: Base / techniqueOwn the movements first: station technique work before anything is loaded to race volume.
Mon
S&C · Squat
Race-relevant strength (accumulation) raises your ceiling on the sled, carries and wall balls. Loads are scaled to your level, working toward the HYROX Open standards.
PowerPower Clean4 × 3 reps
PowerBox Jump4 × 3 repsa box you land TALL on
StrengthBarbell Back Squat4 × 6 reps3 RIR · ~70-75%
StrengthBarbell Push Press3 × 8-10 reps3 RIR
StrengthBarbell Bent Over Row3 × 8-10 reps3 RIR
StrengthBarbell Hip Thrust3 × 10-12 reps
CarryFarmers Carry3 × 80m / 10 each legmoderate
StationWall Balls3 × 25 unbroken6kg to 10ft
StationSled Push50msled +75-125kg
Race-relevant strength. This is what raises your ceiling on the sled, the carries and the wall balls.
Tue
Progression Run
1.6km easy
1.6km steady
1.6km tempo
1.6km threshold
1.5km easy + stretch-down
The engine work. Station times collapse when the running is the weak link.
Wed
S&C · Deadlift
Race-relevant strength (accumulation · capacity) raises your ceiling on the sled, carries and wall balls. Loads are scaled to your level, working toward the HYROX Open standards.
PowerKettlebell Swing4 × 10 reps
PowerBroad Jump4 × 3 reps
StrengthBarbell Conventional Deadlift3 × 6-8 reps3-4 RIR · ~65%, 60s rest
StrengthBarbell Overhead Press3 × 8-10 reps3-4 RIR
StrengthPendlay Row3 × 10-12 reps3-4 RIR
StrengthBarbell Hip Thrust3 × 10-12 reps
StrengthDumbbell Walking Lunge3 × 80m / 10 each leg
CarrySandbag Carry3 × 40m30kg
CarryFarmers Carry3 × 40m2×24kg
Thu
Rest
Fri
Station Technique · Mixed conditioning
Skills first, engine after. 4 rounds of easy running into Sled Push and Sled Pull at reduced volume while you are fresh, then 4 × 500m steady on the erg.
Technique before load. A sloppy sled in week 3 is a slow sled in week 12.
Sat
Form Drills Session
1.9km easy
3.8km cadence intervals
1.9km easy + high cadence strides
Sun
Long Run
Easy long run: time on feet. Keep it conversational the whole way; the aim is aerobic volume, not pace.
Running wins HYROX. The aerobic base sits under every station.
Week 6: Peak buildCombine under fatigue: the stations on tired legs runs race-pace kilometres into the stations, running fast on legs that just left one. The long run is at the top of its arc here, at 11.5km.
Mon
S&C · Hip Thrust
Race-relevant strength (build) raises your ceiling on the sled, carries and wall balls. Loads are scaled to your level, working toward the HYROX Open standards.
PowerHeavy Kettlebell Swing4 × 6 repsHeavy. Hips do the work
PowerPogo Hops4 × 10 reps
StrengthBarbell Hip Thrust4 × 5 reps2-3 RIR · ~77-80%
StrengthBarbell Bench Press3 × 6-8 reps2-3 RIR
StrengthPull-ups3 × 6-8 reps2-3 RIR
StrengthHigh Box Step-Up3 × 6-8 each leg
StationSandbag Lunges3 × 80m / 12 each leg
CarrySandbag Carry3 × 40m30kg
CarryFarmers Carry3 × 40m2×24kg
Race-relevant strength. This is what raises your ceiling on the sled, the carries and the wall balls.
Tue
Easy with Pickups
Conversational pace, building aerobic base
Easy on purpose, so the hard days can be hard.
Wed
S&C · Front Squat
Race-relevant strength (build · capacity) raises your ceiling on the sled, carries and wall balls. Loads are scaled to your level, working toward the HYROX Open standards.
PowerPower Clean4 × 3 reps
PowerBox Jump4 × 3 repsa box you land TALL on
StrengthBarbell Front Squat4 × 8-10 reps3 RIR · ~70%, 60s rest
StrengthBarbell Push Press3 × 10-12 reps3 RIR, ~45s rests
StrengthBarbell Bent Over Row3 × 10-12 reps3 RIR, ~45s rests
StrengthBarbell Hip Thrust3 × 10-12 reps
CarryFarmers Carry3 × 80m / 12 each legModerate, keep moving
CoreAb Wheel Rollout3 × 8-10 repsbodyweight
CoreSuitcase Carry3 × 30m each side
Thu
Rest
Fri
Compromised Chains
3 rounds of run in, Sled Push and Sled Pull, run out: the exact pattern the race is decided on, at controlled effort. The out-run off each station is the skill: find your rhythm inside 200m.
Sat
Progression Run
3km steady
3km tempo
3km threshold
1.5km easy + stretch-down
The engine work. Station times collapse when the running is the weak link.
Sun
Long Run · Race Prep
Long run held at 11.5km (a HYROX long run is deliberately modest), with 4 × 1km at ROX race pace (3:05/km) (90s easy jog between). Race-specific quality instead of raw distance.
Running wins HYROX. The aerobic base sits under every station.
Week 7: SimulationSimulate before you race: a full/half race simulation reads your pacing with per-station splits.
Mon
S&C · Squat
Race-relevant strength (intensification) raises your ceiling on the sled, carries and wall balls. Loads are scaled to your level, working toward the HYROX Open standards.
PowerPower Clean4 × 3 reps
PowerBox Jump4 × 3 repsa box you land TALL on
StrengthBarbell Back Squat4 × 4 reps2 RIR · ~82-85%
StrengthBarbell Push Press3 × 6-8 reps2 RIR
StrengthBarbell Bent Over Row3 × 6-8 reps2 RIR
StrengthBarbell Hip Thrust4 × 10-12 reps
CarryFarmers Carry3 × 100m / 12 each legHeavy
CoreHanging Leg Raise3 × 10-12 repsbodyweight
CoreHollow Body Hold3 × 40-50sbodyweight
Race-relevant strength. This is what raises your ceiling on the sled, the carries and the wall balls.
Tue
Easy Run
Conversational pace, building aerobic base
Easy on purpose, so the hard days can be hard.
Wed
Easy Run + Strides
4.1km (easy)
5 × 15s uphill strides (walk down between each)
1.7km (easy) finish
Thu
Rest
Fri
Recovery Jog
Conversational pace, building aerobic base
Sat
Steady Aerobic Run
4.9km easy. Quality session removed: the race simulation is this week's big effort.
Sun
Full Race Simulation
The complete event at race volumes, exactly as HYROX London will ask it of you. Your benchmark session: log splits per station and total time. Target: ~1:00:40 (your 1:21:00 goal is well in hand).
The whole thing, rehearsed. Per-station splits show where the time actually went, while there is still time to fix it.
Every one of these is real output from the generator, frozen on the page. Yours is built from your numbers, and unlike a page it moves every week.
Build my programme
7-day free trial, then £19.99/month. Cancel anytime.
PB your HYROX or your money back.
Founding-member price. It will be £29.99 for new members later; join now and yours stays where it is.
The programme is most of this page. It is not most of the membership.
Build your own programme
Pick your goal in the app and your first week is generated in about a minute, free for 7 days. Every week after it is written too.
Before you decide
I have never done a HYROX before.
Then the estimate is the useful part: give it a recent 5K and your division and it will tell you what your finish time currently looks like, station by station, before you commit to a target.
What happens if my race moves, or I miss a week?
The block is rebuilt from where you actually are. Change the date and the phases and paces re-plan around the new runway. Miss a week and the following weeks adjust rather than carrying on as though it happened.
I am not fit enough to start yet.
The plan starts from your current numbers, not from a level you are supposed to have reached. Week one is anchored to the volume you are already doing, and if the goal you have picked is not reachable in the time available the plan says so in plain words instead of quietly failing.
Can I see what I would actually be doing before I pay?
You already can. Everything above this is real output from the same engine you would be using, and the picker on the home page will build any goal you like, week by week, without an account.
I do not have five or six days a week.
Pick the number you have. The plan is designed for that commitment from the start, and two days is a complete programme.
What do I need in the gym?
You tell it what you have and it selects from that. A full gym, a home rack, or dumbbells and a bench all produce a real programme rather than a reduced one.
Is there a real person, or just the app?
Rob Hartley built Talos and trains with it every day: he races HYROX and marathons on the same plans you would be given. You can message him any time from the coaching screen and he replies within 24 hours. That is included, not an upgrade.
How does the money-back guarantee work?
Finish the block, log your sessions, and test or race at the end. If you have not set a PB, email us within two weeks of the block ending and we refund your membership for it. No forms, no argument.
How do I cancel?
In the app, under Settings. If you subscribed through the App Store, cancel in your App Store subscription settings instead, the same as any other subscription. The first seven days are free and nothing is taken until they are up.
Build my programme
7-day free trial, then £19.99/month. Cancel anytime.
PB your HYROX or your money back.
Founding-member price. It will be £29.99 for new members later; join now and yours stays where it is.