Hyrox and race plans
A training plan that counts down to race day
Hyrox, 10K, half marathon or marathon. Enter your race date and get a plan built week by week up to the start, with a meal plan that matches the training.
For iPhone and Android
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90 sec
Plan built in
7 days
Meals per plan
12
Questions to answer
Anytime
Cancel your plan
From the App Store and Google Play
What people write in the stores
For iPhone and Android
How the plan is built
Every week has a job
The plan works back from your race date in five phases. You always know which week you are in and what it is for.
Marathon
Week 1 of 16
16 weeks without a race date
- 1Base
- 2Base
- 3Base
- 4Base, Lighter week
- 5Base
- 6Build
- 7Build
- 8Build, Lighter week
- 9Build
- 10Build
- 11Peak
- 12Peak
- 13Peak
- 14Taper
- 15Taper
- 16Race week
01
Base
Easy volume that builds your engine.
02
Build
More volume and race-specific work.
03
Peak
The hardest weeks: sharpening for race day.
04
Taper
Less volume, same intensity, so you arrive fresh.
05
Race week
Short and sharp, then race day.
What the plan sticks to
Build up steadily, start fresh
The structure comes from fixed coaching templates, so the build-up is always in the right order. AI only translates the text into your language.
01
Never more than 10% extra a week
Weekly volume grows by at most 10 percent, so your body has time to adapt to the extra work.
02
A lighter week every fourth week
In the base and build phases every fourth week is easier, so the training can sink in before the next block.
03
Paces from your own 5 km
Your training paces come from a recent 5 km time. Volume starts from what you do now: your weekly kilometres and your longest run.
04
Always know where you are
The app shows the days left to race day and where you are, for example Week 1 of 16, with the phase. Today's workout shows the same, and you can look ahead to any week.
Hyrox
Eight runs, eight stations, in race order
A Hyrox race is 8 × 1 km of running, each followed by a station. Your plan trains the stations in the order you meet them on race day.
01 · 1 km run, then
SkiErg
02 · 1 km run, then
Sled push
03 · 1 km run, then
Sled pull
04 · 1 km run, then
Burpee broad jumps
05 · 1 km run, then
Rowing
06 · 1 km run, then
Farmers carry
07 · 1 km run, then
Sandbag lunges
08 · 1 km run, then
Wall balls
No sled? You can still train for it
Train in a Hyrox or CrossFit gym, a regular gym, at home with weights or with no equipment. Any station you cannot do gets a substitute.
Compromised running
Runs straight after station work, on tired legs, because that is how every kilometre of the race feels.
Race simulations
Longer sessions that string runs and stations together, so the full race is nothing new on the day.
Open, Pro or Doubles
Open
Standard weights. Where almost everyone starts.
Pro
Heavier sled, wall balls and lunges.
Doubles
With a partner: you run together and split the station work.
Running races
10K, half marathon or marathon
Pick the distance and your race date. No date yet? The plan uses a standard length for the distance.
10K
8 weeks without a date
A short build-up. Enough easy running to carry the pace, with faster sessions as the race gets closer.
Half marathon
12 weeks without a date
Longer long runs and running at race effort, built up over three months.
Marathon
16 weeks without a date
The longest build-up, with a two-week taper so you start the race fresh.
A target time, or just finish
Give a finish time and the plan adds sessions at that race pace. Or choose to just finish.
3 to 6 days a week
You choose how many days you train. The long session falls on Saturday or Sunday.
Up to 30 weeks
Race far away? The plan covers the last 30 weeks before it.
Meals that fit your training
Your meal plan is made with your race plan
Pick a race and the app builds your training and your meals in one go, from the same answers. What you eat follows what you are training for.
Built together
The meal plan is generated with your training plan, not added afterwards.
Three dishes per meal
Choose between three options for every breakfast, lunch and dinner. Your totals follow your pick.
Shopping list included
Exact quantities for the week, so the food is in the house before the long run.
Common Questions
Questions about race plans
As long as the time to your race date, up to 30 weeks. If your race is further away, the plan covers the last 30 weeks before it. Without a date, a marathon plan is 16 weeks, a half marathon 12, a 10K 8 and a Hyrox plan 12.
No. Tell the app where you train: a Hyrox or CrossFit gym, a regular gym, at home with weights or with no equipment. Any station you cannot train gets a substitute.
From a recent 5 km time. The app predicts your race time from it with the Riegel formula and sets your training paces from there. Your weekly kilometres and your longest run decide where the volume starts.
Yes. Choose to just finish instead of giving a target time. With a target time, sessions at your race pace are added to the plan.
You choose: 3 to 6 days. The long session falls on Saturday or Sunday.
No. The structure comes from fixed coaching templates, so phases, lighter weeks and the taper are always in the right place. AI is only used to translate the text into your language.
Yes. You can pick Hyrox or a running race while setting up the app, and your meal plan is generated together with your training.
HEUMIN plans are general training and nutrition guidance, not medical advice. Check with a doctor before you start if you have a health condition or an injury.
Get the App
Pick your race.
The plan counts down with you.
Download HEUMIN, enter your race and its date, and start with week 1.
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