Hyrox Training

Eight runs. Eight stations.
One program that trains all of it.

Hyrox rewards the athlete who can run a sub-5-minute kilometre then push a 150kg sled then run again. Pelaris periodises your running engine, compound strength, and station capacity into one cohesive 12-14 week build.

8 km

Running split across the race

8

Functional stations

80 min

Typical recreational finish

12-14

Weeks to race-ready

Four pillars

Train every demand, not just the fun ones

Most Hyrox prep is run-heavy because runs feel productive. The athletes on the podium have the strength numbers too. Pelaris makes you train what you would otherwise avoid.

Running engine

Eight 1km runs decide Hyrox. If your aerobic base is weak, the stations compound the fatigue. Pelaris programs an intelligent run block, tempo, threshold, long runs, scheduled around your compound lifts so neither compromises the other.

Compound strength

Sled pushes, lunges, wall balls, Hyrox rewards the strong. Pelaris builds lower-body strength (squats, deadlifts, unilateral work) and upper pulling capacity (rows, farmers carries) on the days it will least interfere with your running.

Work capacity

The race is 80+ minutes of repeated running-to-station transitions. Pelaris programs Zone-3 intervals, EMOM ladders, and sled+run brick sessions that simulate the actual demand, not generic "conditioning."

Station specificity

Burpee broad jumps, sandbag lunges, sled pulls, these are learned skills. Pelaris weaves station-specific work into your program so race-day is rehearsed, not novel.

See the program you would run

Weekly schedule built around your availability. Run quality, strength, brick work, rest, sequenced so each adaptation lands. Each session carries a coach note explaining why it is on that day.

Pelaris Horizon view showing a week of periodised training, strength, tempo runs, and brick session in sequence
Horizon view. A periodised week with strength, running, and brick sessions sequenced for compounding adaptations.

Periodisation

A 13-week arc, phase by phase

Weeks 1-4

Base

Aerobic base building. Easy runs, progressive strength work, low-intensity station familiarisation. Build the engine before revving it.

Weeks 5-8

Build

Threshold runs, sled work, compound strength at 75-85% 1RM. Brick sessions introduced, run + station + run. The tolerance phase.

Weeks 9-11

Specific

Race-pace 1km repeats, full-speed station practice, full 4-station race rehearsals. Strength shifts to power maintenance.

Weeks 12-13

Taper

Volume down, intensity maintained, sleep and nutrition dialled in. One short race-pace rehearsal. Fresh legs, sharp head.

Coach in your pocket

Adjust the program in plain English

You picked up a niggle in your Achilles. You have a work trip Friday. Your sled numbers jumped faster than expected. Tell the coach, it rewrites the surrounding week to absorb the change without breaking the periodisation.

Every change is reasoned. Every rewrite cites what moved and why. That transparency is the point: you should understand your program, not just follow it.

How the coach reasons about your plan
Pelaris coach conversation on the Train tab adjusting a training week after an injury update

Questions

Hyrox training, answered

How many days a week do I need to train for Hyrox? +
Most recreational competitors train 4-5 days per week. Pelaris adapts to your availability, a 3-day-per-week program builds slower but still works; a 6-day program requires more recovery awareness. The key is distribution: two strength sessions, two running sessions, one brick (run + station) session. Pelaris sequences these so hard days never stack back-to-back.
Do I need to do CrossFit-style training for Hyrox? +
No. Hyrox is more predictable than CrossFit, same 8 stations, same order, every race. That means training can be specific: you know exactly what you are preparing for. CrossFit trains for the unknown; Hyrox trains for the known. Your program should reflect that. Pelaris builds station-specific work into the strength and conditioning blocks rather than treating every session as "train for anything".
How do I train the sled push without access to a sled? +
Heavy leg drive, loaded backpack hill sprints, heavy farmers carries with lunge steps, walking lunges with double-kettlebells, develop the same capacity. Pelaris knows what equipment you have access to and swaps the exact sled push for the closest available analogue. When you get into a gym with a sled, the neural pattern transfers within a session or two.
Will running training hurt my strength? +
Only if the sessions stack. The "interference effect" is real but narrow, concurrent training compromises adaptations when high-intensity endurance and heavy strength sit within 6 hours of each other. Pelaris schedules runs in the morning, strength in the evening (or on separate days) so both adaptations compound rather than cancel. See the concurrent training guide for the full breakdown.
I am crossing over from CrossFit / running, can I still prepare in 12 weeks? +
Yes, and the cross-over usually favours you. CrossFitters have the strength + conditioning base and need to add race-pace running volume. Runners have the engine and need to build sled + station strength. Pelaris reads your history, weekly running mileage, one-rep maxes, strength experience, and weights the program to your gap.
Does Pelaris handle race week tapering? +
Yes. The final 7-10 days automatically drop volume 40-60% while maintaining intensity. One short race-pace rehearsal mid-taper keeps neural sharpness. Race day is scheduled as the peak, everything before it is in service of that one 80-minute window.

Get race-ready with a program that thinks about you

Describe your race date, your current mileage, your gym access. Pelaris builds the 13-week arc and walks it with you.

Start my Hyrox program Read the methodology

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