14 Week Intermediate Complete Guide HYROX Training Plan & Bonus Race Prep Playbook
A 14‑week intermediate HYROX training plan with benchmarks, zones & pacing, progressive overload, substitutions, and a Bonus: Race Prep Playbook. Train 5–6 days/week.
A 14‑week intermediate HYROX training plan with benchmarks, zones & pacing, progressive overload, substitutions, and a Bonus: Race Prep Playbook. Train 5–6 days/week.
$49
FAQs
How many days per week?
Most weeks are 5–6 days plus an optional recovery day.
How long are sessions?
Most sessions are 50–75 minutes, with long run days up to ~60–75 minutes.
Do I need a full HYROX gym (sleds/SkiErg)?
No. You'll get the best experience with gym access + a place to run (indoor-outdoor).The plan includes substitutions for common equipment limitations while keeping the intended training stimulus(time‑under‑tension, breathing demand, posture).
How do I find threshold & Zone 2 pace?
You will find variety options with details in the training plan. Although; simply you can use a talk test and/or HR guidelines. Threshold pace; you can use a simple 20‑minute time trial method, but again everything you need to know included in the guide.
Do you include station techniques?
Yes — there's a Station Technique Appendix with techniques, cues, mistakes, tips, progressions, and substitutions.
What's the bonus?
Bonus: Race Prep Playbook (pacing, transitions, taper, fueling guidance- nutrition&hydration, checklist).
Is there benchmark testing?
Yes. There's a full pre-plan benchmark week and a post-plan re-test (or you can use your race as the final test).
What if I'm training for doubles?
This plan still works. Keep the structure, and adjust station volume to reflect your role and pacing strategy. Although, you may benefit more from our 8 weeks Doubles Training Plan
https://warriorperformancelab.com/hyrox-doubles-8-weeks-intermediate-training-plan
https://warriorperformancelab.com/hyrox-doubles-8-weeks-intermediate-training-plan