HYROX for Women Program Guide

Twelve weeks to race day. One structured plan to get you there.

Welcome to HYROX for Women, a 12-week training program designed to prepare you for HYROX competition, whether you are racing singles or doubles. This program builds your aerobic engine, develops station-specific power, practises race simulation, and peaks you for competition day. It also integrates cycle-aware training principles, so your programming adapts to where you are in your menstrual cycle.

Ready to start building your race fitness? Let's get to work.

What is HYROX?

HYROX is a global fitness race that combines running with functional workout stations. Every competitor completes the same course: eight one-kilometre runs, each followed by a functional exercise station. The stations are performed in this order:

SkiErg (1,000m)
Sled Push (50m)
Sled Pull (50m)
Burpee Broad Jump (80m)
Rowing (1,000m)
Farmer's Carry (200m)
Sandbag Lunges (100m)
Wall Balls (100 reps)

Women's Open race weights are: 102kg sled push, 78kg sled pull, 10kg sandbag, 4kg wall ball, and 2x16kg farmer's carry dumbbells. The total distance including running is approximately 16km.

What is this program?

Over 12 weeks, you will follow a structured training plan that progressively prepares you for every aspect of HYROX competition.

5 training days per week, each 30 to 60 minutes. 2 rest or active recovery days.
4-phase periodization that builds from foundation to race-day sharpness across 12 weeks.
All 8 HYROX stations trained systematically, with progressive loading from 60% to 100% of race weights.
Running development from aerobic base building through threshold work to race-pace intervals.
Race simulations including partial simulations in Weeks 8-9 and a full race simulation in Week 10.
Cycle-aware programming with modifications for follicular and luteal phases, so you train smarter across your cycle.
Self-guided audio coaching talks you through each exercise, alongside video demos to check your form.

The 4 phases of your program

Each phase builds on the last. The progression is deliberate: you start learning the basics and finish race-ready.

Phase 1: Foundation (Weeks 1-3): Learn the stations, build your aerobic base, and establish movement patterns. Station loads are 60-70% of race weight. RPE 6-7. Read more about Phase 1.

Phase 2: Development (Weeks 4-7): Push the intensity. Heavier station loads at 80-90% of race weight, threshold running, and progressive overload on strength work. RPE 7-8. Read more about Phase 2.

Phase 3: Competition Prep (Weeks 8-10): Practise the actual race. Stations at 100% race weight. Partial simulations in Weeks 8 and 9, full race simulation in Week 10. RPE 7-8 with race-pace efforts. Read more about Phase 3.

Phase 4: Taper and Peak (Weeks 11-12): Reveal your fitness. Volume drops, intensity stays sharp. Station touches, easy runs, mobility, and mental rehearsal. RPE 5-6. Read more about Phase 4.

Your weekly training schedule

Each week follows a consistent 5-day structure so you always know what to expect:

Day 1: Lower body strength + running intervals
Day 2: HYROX odd stations (SkiErg, Sled Push, Burpee Broad Jump, Rowing)
Day 3: Upper body emphasis + aerobic base running
Day 4: HYROX even stations (Sled Pull, Sandbag Lunges, Wall Balls, Farmer's Carry) + running
Day 5: Full body power + race simulation elements
Days 6-7: Active recovery or rest

This structure means you train stations twice per week (odd on Day 2, even on Day 4), run three to four times per week, and maintain a balanced strength base throughout.

The 8 HYROX stations

Understanding each station is part of your training. Here is what you need to know about each one and how this program prepares you for it.

SkiErg (1,000m): An upper-body pull station that also demands core and hip drive. The key is a strong hip hinge and full extension, pulling with the lats and driving through the hips. In this program, you will build from shorter intervals to full race-distance efforts, learning to find a sustainable rhythm.

Sled Push (50m at 102kg): All about leg drive and body position. Stay low, keep your chest over your hands, and take short choppy steps. The program progressively loads you from lighter practice weights to full race weight, building the specific leg strength and lactate tolerance you need.

Sled Pull (50m at 78kg): Hand-over-hand pulling demands grip endurance and posterior chain strength. Stay low, pull from the hips, and maintain a consistent rhythm. You will train this with increasing loads and distance across the phases.

Burpee Broad Jump (80m): The most metabolically demanding station. Explosive hip extension on the jump, soft landing, controlled step-back on the burpee. Training focuses on developing an efficient, repeatable pattern rather than maximum explosion.

Rowing (1,000m): Technical and aerobic. The sequence is legs, body, arms on the drive and arms, body, legs on the recovery. Stroke length over stroke rate. The program develops your rowing efficiency and pacing strategy across the 12 weeks.

Farmer's Carry (200m at 2x16kg): Grip endurance, core stability, and steady pacing. Pack your shoulders, stay upright, and maintain a consistent walking pace. Training builds grip endurance and the ability to maintain posture under load.

Sandbag Lunges (100m at 10kg): Front-rack hold with an upright torso. Knee tracking, consistent step length, and the ability to complete unbroken blocks. The program develops your lunge endurance with progressive loading.

Wall Balls (100 reps at 4kg to 2.70m target): Full squat depth, explosive hip drive, and consistent target height. The challenge is maintaining rhythm and squat depth as fatigue accumulates. Training focuses on pacing strategy and squat endurance.

Cycle-aware training

This program integrates cycle-aware training principles. Your energy, recovery, and strength capacity fluctuate across your menstrual cycle, and smart programming accounts for that.

Follicular Phase (Days 1-14 of your cycle): Rising estrogen supports muscle building, energy, and recovery. During follicular weeks, you can push harder: add the extra sets where indicated, push interval volume and intensity, and take advantage of your body's higher training tolerance.

Luteal Phase (Days 15-28 of your cycle): Declining hormones reduce recovery capacity. During luteal weeks, maintain your loads but reduce volume by approximately 20%. Drop one set on compound lifts if needed. Emphasise technique and pacing over peak output. Prioritise recovery and sleep quality.

You do not need to track your cycle precisely for this program to work. Simply notice which phase you are in and adjust your effort accordingly. The audio coaching will include cues where cycle-aware modifications are relevant.

Race timing: If you can, schedule your race during your mid-follicular to mid-cycle window (roughly days 7-14). If you are racing during your luteal phase, stick strictly to your rehearsed pacing strategy and increase your fueling attention. If racing during menstruation, increase your taper volume reduction and prioritise hydration.

What equipment do I need?

This is a gym-based program. You will need access to the following equipment:

SkiErg machine
Rowing machine (RowErg)
Sled (for push and pull)
Cable machine or Smith machine
Dumbbells (range of weights)
Kettlebells
Sandbag (10kg for race simulation)
Wall ball (4kg, 2.70m target)
Treadmill (for running intervals and aerobic runs)
Bench

If your gym does not have a SkiErg, you can substitute with a cable pulldown or battle rope interval. If you do not have a sled, heavy dumbbell pushes or band-resisted walks can approximate the movement pattern, though practising with the actual equipment is strongly recommended before race day.

Nutrition and recovery

Good nutrition underpins your training and race performance. General guidelines:

Carbohydrates: 3-5 g/kg body weight on rest days, 5-7 g/kg on training days, 6-8 g/kg on high-intensity days. Carbohydrate is your primary fuel for HYROX-style efforts.
Protein: 1.6-2.2 g/kg body weight daily, distributed across 4-5 meals. Prioritise the post-training window (within 2 hours).
Hydration: 35 ml/kg body weight as a baseline, plus 500-750 ml per hour of training. Monitor urine colour (pale yellow target).

Race day fueling: 2-3 hours before your race, consume 1-1.5 g/kg carbohydrate from low-fibre, familiar foods. During the race, aim for 30-60g carbohydrate per hour from fast-acting sources like gels or sports drink. Practise your race day nutrition during your simulation sessions.

Is this program for me?

This program is designed for women at an intermediate fitness level who want a structured plan to prepare for HYROX competition. You should be comfortable with basic strength movements (squats, lunges, deadlifts, rows) and able to run 5km continuously before starting.

The program works for both singles and doubles competitors. Doubles-specific considerations include partner pacing, communication protocols, and shared station strategy, which are woven into the later phases.

If you are a beginner: Start with the lower end of run distances, use 2 rounds instead of 3 on station circuits, and consider adding an extra week to Phase 1. The RPE guidance will help you scale the intensity to your level.

If you are more advanced: Start at the upper end of run distances and station loads, add a 6th optional easy run or cross-training day, and progress loads more aggressively in Phase 2.

For a detailed look at each training phase, read the phase guides: Phase 1: Foundation, Phase 2: Development, Phase 3: Competition Prep, and Phase 4: Taper and Race Day.

For more support, explore our companion guides: Understanding RPE explains the intensity scale used throughout the program, The 8 HYROX Stations covers technique and strategy for every station at Women's Open race weights, and the Race Day Playbook has everything you need for competition day.