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Hyrox Training Plan in PDF

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Athlete pushing a loaded sled at a Hyrox race

hyrox training plan pdf What's in this template

Download a free 12-week Hyrox training plan PDF: printable week-by-week sessions, the weights for all 8 stations by division, a simulation log and a race day sheet.

Guide: Hyrox training from start to finishWork out your Hyrox time: pace per km and the time for each station
  • 12-week plan in three blocks: base, specific and taper
  • 4 weekly sessions with a checkbox for each one
  • All 8 stations with distances and weights by division (2026/27 season)
  • Paper log for your 3 simulations
  • Race day sheet: what to bring, target splits and what gets a no-rep
  • The same plan as the Excel template, on landscape A4
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