Free routine template
Hyrox training plan that reminds you when each one is due
Two strength days, an easy run, runs joined to stations, a long easy day, mobility twice a week and a timed half-race every four weeks.
- 7 routines
- 5 at a set time
- Reminders when they are due
Hyrox race prep
Days and times are the pack's own. Change any of them after you add it.
- Strength: legs and pullEvery Mon at 7:00Goblet or back squats, Romanian deadlifts and bent-over rows, 3 sets of 8 to 10, stopping with two reps still in you. Finish with three 20 m sled pulls, or heavy rope or band rows. About 50 minutes.
- Easy runEvery Tue at 19:0030 to 45 minutes at a pace you could chat at. If you cannot talk, slow down: this run builds the engine the race needs.
- Runs and stationsEvery Thu at 19:00Warm up for 10 minutes. Then four rounds: run 1 km at the pace you hope to race, then one station straight away (30 wall balls, 40 m of lunges, a 500 m row, 20 burpee broad jumps), and walk 2 minutes. Write down your slowest round.
- Strength: push and carryEvery Sat at 8:00Walking lunges, push-ups or bench press and an overhead press, 3 sets of 8 to 12. Then four 25 m sled pushes and two 50 m farmers carries. No sled? Push a loaded plate across a mat, or do heavy step-ups.
- Long easy dayEvery Sun at 8:0060 to 75 minutes easy: a run, or a run broken up with rowing or cycling. The same rule as the easy run: you can hold a conversation the whole way.
- Mobility, 15 minutes2 times a weekCalves, hips and upper back: a slow lunge stretch, a deep squat hold and upper-back rotations. Any two evenings; it stops the strength days leaving you stiff.
- Timed half-raceEvery 28 daysFour 1 km runs, each followed by a half station or your gym's swap: 500 m on the ski, a 25 m sled push, a 25 m sled pull, 40 m of burpee broad jumps. Time the whole thing and write it down; it should come down month by month.
About this pack
A week for a first Hyrox. Most of the race is running, so most of the week is easy running, with two strength days and one session that joins runs to the stations. Every four weeks a timed half-race shows how far you have come. It suits someone who can already run 5 km without stopping; if that is not you yet, start with First 5K.
How to use it in Palby Planner
- 1Open Routines and press Packs.
- 2Find Hyrox race prep and open it. Every routine is ticked, with its day and time.
- 3Untick any you don't want. A routine you already have is shown, and it isn't added twice.
- 4Press Add. Each one reminds you on WhatsApp or Telegram when it is due, until you tick it off.
Packs like this one
Three lifts, two runs, one long walk, and ten minutes of stretches each night.
5 routinesPush-ups and sit-ups three times a week, intervals on Tuesday, an easy Saturday run, a mock test monthly, the slot booked.
5 routinesThree run-walks a week, two short strength sessions, runs booked on Sunday, a monthly time trial, shoes checked.
5 routines
Questions
Yes. Copy it as a checklist or print it, with no sign-up. Adding it to Palby Planner, with the reminders, needs an account.
Link WhatsApp or Telegram and a message arrives at the routine's time, or at 10am if it has none, but only if it isn't done yet. Tap Done, snooze it, or mute that routine.
Yes. Every routine is yours once it's added: rename it, move its day or time, or delete it. Untick the ones you don't want before you add the pack.
Type it in one line, like "stretch daily at 9pm", and it becomes a routine with that day and time.
Get a nudge when each one is due.
The packs are free. The app reminds you when each one is due.