Plan Of The Week: THE HYROX PLAN - 3 Days
3 hours per week. Real results. Built for busy athletes.
Only 3 sessions/week. Still get faster. Perfect for busy schedules.
Quick Stats:
Ongoing | Intermediate | Basic gym + rowing machine | 3 sessions/week
Your problem: You want to train for HYROX but your schedule is packed. 5-6 sessions per week? Not happening. So you skip training altogether.
This plan fixes it: 3 sessions. 60 minutes each. That’s 3 hours per week—and it works.
What You’ll Do
Each week: 3 sessions combining running intervals and functional strength. No filler. Every minute counts.
Focus areas:
Running economy—intervals that transfer to race pace
Functional strength—movements that match HYROX stations
Recovery built in—train hard 3 days, recover 4
Session length: 60 minutes. Get in, work hard, get out.
Coach Tip
Jake Dearden and Jonathan Bullough designed this for athletes who can’t train daily. Their rule: consistency beats volume.
Why 3 days works:
Better recovery = higher quality sessions
Less burnout = you actually stick to it
Focused training = faster adaptation
Miss a 6-day program twice and you’re behind. Hit 3 sessions weekly for 3 months and you’ll beat most 5-day trainers.
Results Timeline
Week 2-4:
Sessions feel more controlled. Running splits stabilize.
Week 6-8:
Station strength improves. Transitions feel smoother.
Week 12+:
Race-ready fitness on just 3 hours per week.
Bonus: Community Access
WhatsApp group included. Team events worldwide. You’re not training alone.
Start Training
Questions? Tag @hyroxtrainingplans
More plans: HyroxTrainingPlans