Hyrox training plan for women
Suth Performance programmes auto-calibrate to women's open standards: 102 kg sled push, 78 kg sled pull, 16 kg farmers carry, 6 kg wall ball to a 9 ft target. Sandbag lunge weight scales as a percentage of your body weight.
The training plan is the same structure, aerobic base, race-specific intensity, peak and taper, with loads dialled to your category and bodyweight.
- Women preparing for their first Hyrox.
- Women returning after pregnancy or break.
- Women chasing a sub-90 or sub-75 PR.
- Mixed-doubles teams (the female athlete's calibration).
- Comfortable running 5 km continuously.
- Some history of strength training.
- Access to a gym with kettlebells, a sled, and wall ball setup.
What a week looks like.
- Monday
Tempo run
5 km at goal Hyrox pace.
- Wednesday
Strength
Compound lifts at 70-80% 1RM, lower-body emphasis.
- Friday
Hyrox-pattern intervals
4 rounds of 500 m + station at race weight.
- Sunday
Long Zone 2
60-90 minutes.
This is a sample. Suth Performance personalises every week to your equipment, location, time per session, race date, and any injuries you flag. Recalibrated every Sunday based on what you logged.
Common questions.
Get your personalised version.
Three-minute quiz. Dated Week 1 before you decide. Free consultation with Ben.