The plan

12 weeks to your finish line

A first-timer plan built backwards from race day. Four phases, four sessions a week — every one sized to your level and adjusted from your results.

Base

Wk 1–4

Build the aerobic engine and learn the two ergs, sleds, carries and lunges.

Build

Wk 5–8

Race-specific intensity — timed ergs, goal-pace intervals and the first mini-sims.

Peak

Wk 9–10

Half- and full-Hyrox simulations. Rehearse pacing, fuelling and transitions.

Taper

Wk 11–12

Volume down, intensity kept sharp. Arrive fresh and ready to race.

W01

Meet the engine

Base

Easy aerobic base + learn the ergs.

Easy Run Full-Body Strength Erg Technique Easy Run
W02

Add the sleds

Base

Sled push/pull + first run+station intervals.

Easy Run + Strides Strength Sled Technique Run + Wall Balls
W03

Carries & lunges

Base

Farmers carry + sandbag lunges.

Easy Run Strength Carries & Lunges Run + Burpees
W04

All 8 stations

Base

Meet every station at half distance.

Easy Run Strength (heavier) 8-Station Circuit Run + Stations
W05

Longer efforts

Build

First timed 1000 m ergs + run intervals.

Run Intervals Strength Timed Ergs Run + Stations
W06

Recovery

Build

Cut volume ~40%. Polish weak stations.

Easy Run Light Strength Weak-Station Polish Easy Hybrid
W07

Mini-sim 1

Build

Goal-pace 800s + race-order stations 1–4.

Goal-Pace 800s Sled Strength Mini-Sim (1–4) Easy Run
W08

Mini-sim 2

Build

Progressive run + race-order stations 5–8.

Progressive Run Wall Ball + Lunge Mini-Sim (5–8) Easy Run
W09

Half-Hyrox

Peak

Goal-pace intervals + a timed half-Hyrox.

Goal-Pace 800s Maintenance Half-Hyrox Easy Run
W10

Dress rehearsal

Peak

Full/¾ Hyrox sim. Rehearse fuelling.

Easy + Strides Primer Strength Full Hyrox Sim Recovery
W11

Sharpen

Taper

Volume down ~40%, keep it crisp.

Goal-Pace 600s Light Full-Body Station Touch-Ups Easy Run
W12

Race week

Taper

Stay fresh, stay sharp. Race day.

Easy + Strides Sharpener Rest & Mobility RACE DAY

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