Sub-60 Hyrox training plan
A sub-60 Hyrox is an Elite 15 finishing time. It demands a sub-3:45 1 km run held repeatedly under fatigue, station splits in the 60-90 second range, and transitions of under 8 seconds.
This plan is for athletes already racing under 70 minutes who want to chase a Pro-division spot. It's a 12-week build with three phases: aerobic ceiling, threshold density, race simulation.
- Athletes already finishing Hyrox under 70 minutes consistently.
- Sub-22-minute 5 km runners with strong base mileage.
- Hyrox racers with 12+ months of station-specific work behind them.
- Athletes able to train 6 days per week, 60-90 minutes per session.
- Current 5 km PR under 21:00.
- Sled push at race weight comfortably under 1:45.
- 100 unbroken wall balls in under 4:30.
- Access to a full commercial gym with sleds, kettlebells, and a SkiErg.
What a week looks like.
- Monday
Threshold intervals
6 × 1 km at goal Hyrox pace, 90 sec rest. Aerobic ceiling.
- Tuesday
Station strength block
Heavy sled push, sled pull, sandbag carries. Compound lifts at 80% 1RM.
- Wednesday
Recovery + technique
Easy 8 km Zone 2 + 30 min wall ball / burpee broad jump technique.
- Thursday
Race simulation half
4 km of running with 4 stations at race weight. Sub-30 min target.
- Friday
Strength
Squat / deadlift / push press. Heavy. Off the floor for the weekend.
- Saturday
Long Hyrox-pattern
8 km running + 6 stations at race weight. Full race-rehearsal energy.
- Sunday
Rest
Active recovery walk only.
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.