Sub-75 Hyrox training plan
A sub-75 Hyrox is a serious age-group finish. You're holding 4:00-4:30/km running pace, station splits inside the target ranges, and recovering well enough between elements to repeat the pattern.
This 12-week build assumes you've finished a Hyrox already and want a sharper structure. Three phases: aerobic build, race-specific intensity, peak.
- Athletes who've finished one or more Hyrox races between 80-90 minutes.
- Sub-24-minute 5 km runners.
- Athletes training 5 days per week, 60-75 minutes per session.
- Anyone serious about breaking 75 in their next 12-week cycle.
- Sub-24 minute 5 km baseline.
- Sled push at race weight under 2:00.
- 75-100 unbroken wall balls in under 5 minutes.
- Standard commercial gym access.
What a week looks like.
- Monday
Threshold run
5 × 1 km at goal pace, 90 sec rest.
- Tuesday
Station block
Sled push, burpee broad jump, sandbag lunge intervals.
- Wednesday
Easy aerobic
10 km Zone 2 run.
- Thursday
Strength + transitions
Compound lifts at 75-80% 1RM, plus transition rehearsal.
- Saturday
Hyrox-pattern long
5 km running + 5 stations at race weight.
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.