[ Sub-90 · benchmark ]

Sub-90 Hyrox training plan

Sub-90 Hyrox training plan. Athlete training for the sub 90 programme.

A sub-90 Hyrox is the benchmark age-group finish, strong, consistent, race-tested. Most athletes who break 90 do so on their second or third race after a structured build.

Suth Performance's Sub-90 programme starts with a diagnostic block: three race-simulation sessions across weeks 1-3 that identify whether your limiter is aerobic capacity, station strength, or pacing discipline. The next 9 weeks target whichever one's holding you back.

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[ Who it's for ]
  • Athletes who've finished one Hyrox between 95-110 minutes.
  • Runners with a sub-26-minute 5 km base.
  • Anyone stuck at the same finish time across multiple races.
[ Prerequisites ]
  • Sub-26 minute 5 km PR.
  • Sled push at race weight under 3:00.
  • Comfortable with 75+ wall balls in a single session.
[ Sample week ]

What a week looks like.

  1. Monday

    Tempo run

    6 km at threshold pace.

  2. Tuesday

    Station strength

    Sled work + heavy compound lifts.

  3. Thursday

    Hyrox-pattern intervals

    3 km running + 3 stations.

  4. Saturday

    Long aerobic

    10-12 km Zone 2.

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.

[ FAQs ]

Common questions.

[ Start ]

Get your personalised version.

Three-minute quiz. Dated Week 1 before you decide. Free consultation with Ben.

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