Exact clocks
Every session totals 60 minutes, including preparation and down-shift.
Inside the download
Everything required to start Monday.
The plan removes the decisions that usually kill consistency. Open the session, start the clock and follow the exact work blocks.
Useful scaling
Equipment swaps and effort targets keep the intent intact when your gym setup differs.
Recovery gates
Two rest days and clear stop rules reduce the temptation to turn every day into a test.
Proof loop
The tracker captures pace, output, rep quality, recovery and the first limiter to appear.
Four-week progression
Build. Prove. Consolidate.
The weeks increase specificity without rewarding reckless fatigue. You should finish the block with better evidence, not just a bigger recovery debt.
Control
Establish repeatable output, clean movement and honest effort baselines.
Build
Add pressure while protecting the quality of the final work interval.
Specific
Connect running and stations so the first costly failure becomes visible.
Consolidate
Repeat key patterns, compare output and decide what the next block must target.
| Monday | Run quality or aerobic control. Train with enough restraint to repeat the work. |
|---|---|
| Tuesday | Strength and station skill. Build useful force without sacrificing clean repetitions. |
| Wednesday | Rest. Easy walking and normal mobility only if they improve recovery. |
| Thursday | Compromised running. Connect running and stations at a controlled race-specific dose. |
| Friday | Strength endurance. Practise repeatable work rather than chasing one impressive set. |
| Saturday | Longer hybrid session. Use the clock to expose pacing and transition mistakes. |
| Sunday | Rest. Record the limiter that repeated and prepare the next week. |
Real pages from the PDF
Readable under gym pressure.
Large session labels, exact time blocks and restrained copy make the plan fast to scan between efforts. The final tracker works on paper or as a simple reference on your phone.
Use it honestly
Who this plan is for.
This is a fixed general block. It gives you structure, but it cannot know your injury history, current training age or individual limiter.
Good fit
- You can already tolerate regular running and resistance training.
- You want five organised training days without five consecutive hard days.
- You need a practical bridge from random sessions to consistent training.
- You are willing to scale load and effort to preserve the session intent.
Pause or modify first
- You have pain, illness or symptoms that require qualified clinical advice.
- You are new to both running and loaded strength work.
- You are in race week and need a taper rather than a four-week build block.
- Your current schedule cannot support the recovery required between sessions.
Start with structure
Download it. Run it. Learn what fails first.
The free plan gives you the next four weeks. LimiterIQ helps identify which weakness deserves priority after that evidence appears.
Questions before you start
Free HYROX plan FAQ.
Is the complete four-week plan really free?
Yes. The full 17-page PDF is free to download. No email address, account or payment card is required.
How many workouts are included?
Twenty workouts. Each week contains five training days and two rest days.
How long does each workout take?
Every programmed session totals exactly 60 minutes, including preparation and the final down-shift.
What if my gym does not have every station?
Use the listed equipment substitutions and keep the original movement intent, effort and time domain. Do not turn a missing machine into an excuse to change the whole session.
Is this suitable for beginners?
It is best for athletes who already tolerate some running and resistance training. New athletes should reduce load, volume or impact and seek qualified help when symptoms or health concerns are present.
Is this a race-week taper?
No. It is a four-week build and consolidation block. Do not begin it during race week expecting a taper.
Is this an official HYROX plan?
No. LimiterIQ is independent and references HYROX descriptively. Check current competition standards with the official organiser.
Keep building
Use the plan with better decisions.
Melbourne 2026 plan
Connect the block to the current Melbourne race timeline.
Open race plan →Race calculator
Test whether your target splits survive the full race structure.
Build race splits →Pacing guide
Protect the running pace you still need after the stations.
Read pacing guide →Limiter diagnosis
Understand why equal training attention is rarely equal progress.
Learn the model →Training content was reviewed against the current HYROX Single Rulebook 26/27 on 28 July 2026. Competition standards can change. Verify the current official rules before racing.