Hyrox training plan for over-40 athletes
Hyrox over 40 isn't a different sport, it's the same race with more attention paid to recovery. The Suth Performance masters programming uses the same structure as our standard plans, with three differences: more deload weeks, more Zone 2 volume, and tighter rules around joint-loaded movements.
You can finish a Hyrox over 40, over 50, over 60. The athletes who do it consistently are the ones who treat recovery as part of the training, not a luxury.
- Athletes 40+ preparing for their first Hyrox.
- Returning racers who've felt the recovery slow down.
- Anyone wanting a sustainable training rhythm.
- Masters division (40-44, 45-49, 50-54, 55-59, 60+) racers.
- Cleared by a GP for high-intensity exercise.
- Able to run 5 km continuously.
- Honest about recent injury history (Suth Performance's quiz asks).
What a week looks like.
- Tuesday
Easy aerobic
45 min Zone 2.
- Thursday
Strength + technique
Compound lifts at 70% 1RM + station drills.
- Saturday
Hyrox-pattern moderate
4 rounds of 600 m + station. Not race-pace.
- Sunday
Long Zone 2
60-75 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.