Phil Stoeppler Coaching · HYROX Running

6-Week Running Plan.

A progressive HYROX running programme. No deloads, no shortcuts — six weeks of structured load that builds your aerobic base, threshold capacity, and the ability to run fast right after every station.

SGD 19
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6
Weeks
3–4
Runs / Week
87%
Athletes improved in 6 weeks*
+15%
VO2 Max potential*

"60% of your HYROX race is running. Most athletes train the stations. Almost nobody trains the thing that takes up the most time on the clock."

— Phil Stoeppler · HYROX athlete & coach

What's inside

Everything you need.
Nothing you don't.

Pace Calculator
Find your 5K time, get three exact training paces — Zone 2, Threshold, and Race Pace. Every session in this programme is anchored to your numbers, not a generic estimate.
6 Fully Programmed Weeks
Every day laid out. 3–4 runs per week, progressive volume from ~110 to ~207 min/week. Open it, follow it. No interpretation required.
Station + Run Sessions
From Week 3 onwards, every Wednesday pairs a real HYROX station with 400m runs at Race Pace. Rowing, Ski Erg, Sled Push, Burpee Broad Jumps, Farmers Carry — building to a full race simulation in Week 6.
Weekly Focus Notes
Each week has a short brief explaining what's changing and why. You know what you're doing and why you're doing it — not just following a spreadsheet.
The programme

Six weeks.
All building.

Wk 1–2

Foundation — Build the Base

Establish your aerobic baseline. Easy runs locked to Zone 2 pace. Threshold intervals introduced and extended. Long run builds from 40 to 45 min. Every easy session is training your body to clear lactate faster.

3 runs
~110–120 min/wk
Wk 3–4

HYROX Specific — Station & Run

Race simulation starts. Wednesday becomes your most important session — station work immediately followed by 400m at Race Pace. Intervals are added in Week 4. Long run reaches 55 min.

4 runs
~165–187 min/wk
Wk 5–6

Peak — Volume & Sharpness

Highest load week in Week 5 — 6×3 min intervals, 25 min threshold, 60 min long run. Week 6 sharpens intensity with 8×2 min Zone 5 and a full 6-round race simulation across four different HYROX stations.

4 runs
~202–207 min/wk
Wednesday Race Sim

Real stations.
Real race pace.

Every Station + Run session uses actual HYROX stations — not generic cardio. The station pre-fatigues you. Then you run 400m at Race Pace. That is the skill. That is what wins laps.

Week 3
Rowing Erg
500m row → 400m run at Race Pace
4 rounds · 90 sec rest
Week 4
Ski Erg + Sled Push
500m Ski (×3) + Sled 2×25m (×2) → 400m run
5 rounds · 90 sec rest
Week 5
Burpee Broad Jumps
10 reps → 400m run at Race Pace
5 rounds · 90 sec rest
Week 6 — Full Race Sim
Row · Burpees · Farmers Carry · Wall Balls
6 rounds across 4 stations → 400m at Race Pace each
Closest thing to race day in training
Every round · Every week
The 400m after each station targets your Race Pace from the calculator. Not "as fast as possible." Not "easy." Your exact Race Pace. That precision is what builds the specific adaptation HYROX demands.
Built-in Pace Calculator

Your numbers.
Not a guess.

Find your 5K time in the left column. The three paces on the right go into every session. No more "comfortably hard" as a vague instruction — you have an exact target.

Sample — find your row
5K TIME ZONE 2 (Easy runs) THRESHOLD (Tempo) RACE PACE (400m split)
20:00 5:24 /km 4:24 /km 1:41
22:00 5:57 /km 4:50 /km 1:51
24:00 6:29 /km 5:17 /km 2:01
25:00 6:45 /km 5:30 /km 2:06
27:00 7:17 /km 5:56 /km 2:16
30:00 8:06 /km 6:36 /km 2:31

Full table from 17:00 to 35:00 inside the PDF.

Who this is for

Be honest
with yourself.

Your running is the weakest part of your HYROX race. You finish stations strong but lose time on every lap.
You train hard but don't train smart. Random hard sessions. No structure. No progression. You feel fit but your race time isn't moving.
You've never trained running specifically under fatigue. You run fresh. You race exhausted. There's a gap — this programme closes it.
You want a plan you can actually follow. Every day is laid out. Open it, run it. No decisions required in the session.
Get the programme

6 Weeks Starts now.

SGD 19
One-time · PDF · Instant download
Get the programme

A PDF you can open tonight and start Monday. The pace calculator, 6 weeks of sessions, the race sim progressions. Everything you need to run faster after every station.

Want a plan built specifically around your race date, current fitness and target time?
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