DAILY HYROX Goal-time plans by Jake O'Donnell Get my plan
HYROX plans for every division · 8, 12 or 16 weeks

Your HYROX plan, paced to your finish time.

Pick your division and the time you want. Every run, station and session is set to that finish.

1. Your division7 divisions
2. Your target time
90:00
Finish under 1:30:00
3. Weeks until race day
6,000+athletes coached by Jake O'Donnell
25+countries
1.17Mrace results behind the targets
14finish targets in every division
Step 4

Choose your bundle.

Bundles
Why a goal-time plan

Most HYROX plans aren't built for your time.

We looked at 298,667 Men's Open results. The people who hit their time pace it evenly and win it on the runs.

Pacing

Where the time is

Every station has a number.

What's inside

Every session tells you exactly what to hit.

This is a real session from the Sub-70 Men's Open plan.

Week 1 · Tuesday · Sub-70 Men's Open55 min

Threshold run

4 × 6 min4:18–4:23/km
PartWhatPaceTreadmill 1%
Warm-up10 min easy
Strides4 × 20 s, 40 s walk
Main set4 × 6 min, 2 min jog
Cool-down10 min easy

Coaching cue: hold every rep inside the same 5-second window.

  • Race-day split cardA target for all 8 runs, all 8 stations and the Roxzone.
  • Run paces and treadmill speedsSpeed, race pace, threshold, long run and easy, in min/km and km/h.
  • Station zonesTechnique, race, interval and sprint times for every station.
  • 4–6 sessions a week, set by your targetWarm-up, workout, why it matters, and coaching cues.
  • Race weights for your divisionBuilt into every station session.
Your race weights
MonStrength
TueQuality run
WedErgs and stations
ThuRest
FriCompromised running
SatLong run
SunRest and review
16-week plan

Built up, backed off, then sharpened.

Base, build, race-specific, peak and taper, with lighter weeks so the work shows up.

No guessing

Everything is planned for.

Target times on every workoutEvery run, rep and station has a pace or time to hit, so you know you're on track.
No equipment? Covered.Every session has an alternative with the same doses. No sled, no SkiErg, no problem.
Doubles train togetherDoubles plans weave partner sessions into the week so you train with the person you race with.
Missed a sessionSkip it and carry on. The plan tells you what to do after a missed day or week.
Lighter weeksVolume drops about a third every fourth week, so the work before it shows up.
Treadmill speedsEvery pace comes with its km/h at 1% incline, for nights the run moves inside.
A doubles pair running toward the crowd at the finish
Who writes your plan

Written by a coach who's taken 6,000+ athletes to the start line.

Every Daily Hyrox plan is written by Jake O'Donnell. Jake studies Sport and Exercise Sciences at Durham University and has coached athletes in 25+ countries over five years.

RunningStationsRace fuelling
Build my plan
Questions

Before you start.

Which length should I pick?

Count the weeks to your race. 16 weeks is the full build: base, build, race-specific, peak and taper. If your race is closer, pick 12 or 8.

Which target should I choose?

The time you're aiming for on race day, not your last result. Every pace in the plan comes from that number.

What if I pick the wrong one?

Email us within 30 days and we'll swap it for the right division, time or length, free. If the new plan costs more, you pay the difference.

Do I need a full HYROX gym?

No. Every session has a no-equipment option with the same doses. Timed stations swap for the target time, rep stations keep the same reps.

What if I miss a session?

Skip it and carry on. Never stack two hard sessions on one day. If you miss a week through illness, repeat the last week you completed, then continue.

How do I get my plan?

Straight after checkout you get a download page, plus an email with the same links. It works on your phone and prints cleanly.

Pick your time. We'll plan the rest.

Build my plan