Hyrox training for Indian gyms

No sled?
Train anyway.

Know your race time. Fix your weak spots. Follow a plan built for the gym you actually have. Start free, it takes 2 minutes.

Get my race time (free) See the training plans
  • Free, no login
  • Made for Indian gyms
  • Works on your phone
8 SKIERGSLED PULLROWINGLUNGES SLED PUSHBURPEESCARRYWALL BALLS 1 2 3 4 5 6 7 8 8 × (1 KM RUN + STATION)
Stations
8
Running
8 km
Free tools
5
Bonus guides
4

Sound familiar?

Three things stop most people. We fix all three.

“I have no idea what my race time should be.”

Get your number in 2 minutes, plus the one thing costing you the most time.

Calculate my time

“My gym has no sled.”

Tick the kit you have and get a swap that works for every station.

Find my swap

“I do not know what to train today.”

Follow a plan that decides it for you. Open it, then get to work.

See the plans

Start free

See exactly where you stand.

Five free tools. No login, no catch. Use them as often as you like. When you want someone to tell you what to do next, there is a plan for that.

Start here

Race Time Calculator

Enter your run pace and station times. Get your finish time, your biggest time leak and a split by split race plan. Or set a goal and see exactly what it takes to hit it.

Calculate my time

Weights and Standards

Know exactly what you will lift, carry and throw. Every distance and load for your category, in one table.

Check my category

Readiness Quiz

10 questions, 2 minutes. Get your score out of 100, your level and the 3 things to fix first.

Get my score

Gym Substitute Finder

No sled? Tick the kit your gym has and get the best swap for every station, with sets, reps and a cue.

Find my swap

My PRs Tracker

Log your times, see your bests and watch the numbers drop. It stays on your device. A public leaderboard is coming.

Track my PRs

What is Hyrox

8 rounds. 8 stations. One clock.

  1. 1Hyrox is a fitness race. Run 1 km, then do one station. Do that 8 times.
  2. 2The 8 stations are the same at every race, so your time is easy to compare.
  3. 3Race solo or with a partner, in Open or Pro.

8 × (1 KM RUN + STATION)

  1. 01

    1 km run, then

    SkiErg

    1000 m

  2. 02

    1 km run, then

    Sled Push

    50 m

  3. 03

    1 km run, then

    Sled Pull

    50 m

  4. 04

    1 km run, then

    Burpee Broad Jumps

    80 m

  5. 05

    1 km run, then

    Rowing

    1000 m

  6. 06

    1 km run, then

    Farmers Carry

    200 m

  7. 07

    1 km run, then

    Sandbag Lunges

    100 m

  8. 08

    1 km run, then

    Wall Balls

    100 reps

Need the weights? Use the weights and standards guide.

The plans

Stop guessing. Follow a plan.

Pick your stage. Each plan tells you what to do, so you can stop planning and start training. Both come with 4 bonus guides. One payment per plan.

4 weeks

Hyrox Starter

Rs 199

About Rs 50 a week

New to Hyrox? Start here. Three sessions a week for 4 weeks, every session written out, so you never wonder what to do next.

  • 3 sessions a week, every one written out
  • A 2 km test in week 1 and week 4, so you see your progress
  • A Mini Hyrox in week 4: all 8 stations at about a quarter distance
  • All 8 station guides, with a gym swap and a no-equipment swap

Bonus4 guides included. See what is inside

Build my base, Rs 199

8 weeks

Most popular

Hyrox First Race

Rs 399

About Rs 50 a week

Walk into race day knowing exactly what to do. The full 8-week plan for your first Hyrox, with every session, load and pace worked out for you.

  • 8 weeks, fully written out
  • Weekly loads, so you know what to lift and carry
  • Paces worked out from your own 5 km time
  • Two half race simulations before race day
  • Race week checklist and race day plan
  • All 8 stations explained, with a swap if you have no sled

For anyone who can run 5 km, walk breaks are fine. Never run? Start with Starter.

Bonus4 guides included. See what is inside

Get my race plan, Rs 399

Best value

Both plans. Save Rs 99.

Build your base with Starter, then train for race day with First Race. 12 weeks of training and all 4 bonus guides, about Rs 42 a week.

Rs 499Rs 598Save Rs 99

Get both and save Rs 99

Secure checkout. Your plan and bonus guides are delivered to you after payment.

Not sure which one? Take the 2 minute readiness quiz or compare the plans side by side.

Included with every plan

4 bonus guides. 45 pages. Yours with every plan.

The workouts are only half the job. These guides cover the rest: training in any gym, eating well, race day and recovery. Made to read on your phone.

  • Bonus 1 · 9 pages

    No-Sled Gym Guide

    Swaps for all 8 stations at three kit levels: full gym, basic gym or home. Six ready-made workouts and a 4 week progression. No sled needed.

  • Bonus 2 · 11 pages

    Indian Fuel Guide

    A protein cheat sheet and sample days for veg, eggetarian and non-veg. What to eat before, during and after training, plus hydration for Indian heat.

  • Bonus 3 · 14 pages

    Race Day Pack

    One page standards cheat sheets, a pace planner, a goal sheet, countdown and packing checklists, a race morning timeline and a 15 minute warm-up.

  • Bonus 4 · 11 pages

    10-Minute Reset

    Five mobility routines for after a run, after leg day, shoulders and grip, mornings and nights. Plus a foam roller guide and a 28 day tracker.

Included with every plan

Get a plan. Get all 4 guides.

Plans start at Rs 199. Every guide comes with every plan, so you never pay extra for the good stuff.

Get my race plan, Rs 399

The nutrition and recovery pages are general guidance, not medical advice.

What you get

Everything you need to show up ready.

  • Every session written out

    Starter, First Race

  • 8 station guides with swaps

    Starter, First Race

  • Paces from your own time

    Starter, First Race

  • Practice races

    Starter, First Race

  • Weekly loads

    First Race

  • Race week and race day plan

    First Race

  • Trackers and split sheets

    Starter, First Race

  • 4 bonus guides

    Starter, First Race

Inside the plans

Open it. Do the session. Done.

No more figuring it out as you go. Every session is written out, with a warm-up, the main work and a cool-down.

Hyrox First Race: your 8 weeks

  1. Week 1

    Foundation

  2. Week 2

    Base

  3. Week 3

    Build

  4. Week 4

    Reset

  5. Week 5

    Race Legs

  6. Week 6

    Half Race 1

  7. Week 7

    Half Race 2

  8. Week 8

    Race Week

Two half race simulations, then a race week checklist and your race day plan. Every load and pace is worked out for you.

Hyrox Starter: your 4 weeks

  1. Week 1

    Run a 2 km test, so you see your own progress later. Your paces are worked out from it.

  2. Weeks 2 and 3

    3 sessions a week, plus an optional easy day. Every session is written out.

  3. Week 4

    Run the 2 km test again, then do your Mini Hyrox: all 8 stations at about a quarter distance.

See both plans side by side

This is for you if

  • You want your first Hyrox to go well and you want a clear plan.
  • Your gym has no sled and you will not let that stop you.
  • You like opening a session and just doing it.
  • You want food, recovery and race day sorted too, not just workouts.

This is not for you if

  • You want a coach watching your form. A plan is not 1 to 1 coaching.
  • You have an injury or a health condition and have not asked a doctor.
  • You want a quick fix. Hyrox rewards steady weeks of work.
  • You already follow a full plan from a coach.
  • You are chasing a podium time. These plans are for finishing your first race strong.

FAQ

Quick answers before you start.

Do I need a Hyrox gym?
No. Train in the gym you already have. Where you are missing a sled or a wall ball rig, you get a swap. Try the gym substitute finder to see what works with your kit.
Will this work in a normal Indian gym?
Yes. That is who it is built for. Dumbbells, a treadmill, a cable machine and a bit of floor space are enough to start. A rower or SkiErg helps, and there are swaps if you do not have them.
How do I get my plan?
Press the buy button on the plan you want. You pay at a secure checkout and your plan and bonus guides are delivered to you after payment. This site never handles your payment details.
What are the bonus guides?
Four short guides that come with both plans: the No-Sled Gym Guide, the Indian Fuel Guide, the Race Day Pack and the 10-Minute Reset. That is 45 pages on training in any gym, eating well, race day and recovery, made to read on your phone. See what is inside.
I am a complete beginner. Where do I start?
Start with Hyrox Starter. It is 4 weeks, 3 sessions a week, every session written out, with a guide to all 8 stations. Not sure where you stand? Take the free readiness quiz and it points you to the right plan.
Which plan is right for me?
New to Hyrox or not running much yet: Starter, Rs 199. Racing for the first time and can run 5 km (walk breaks are fine): First Race, Rs 399. Both come with the same 4 bonus guides. Want both? The bundle is Rs 499, which saves you Rs 99. Already raced and chasing a faster time? A Sub-90 plan is on our list, so tell us you want it.
Are the free tools really free?
Yes. No login, no catch. Use them as often as you like.
What is the refund policy?
No refunds. Your plan is digital and delivered as soon as you pay, so all sales are final. The only exceptions are if you were charged twice, your plan was not delivered, the file is broken, or what you got is materially different from what the page described, and we cannot fix it within 7 days. If that happens, email help@indiafit.shop within 7 days of payment with your order ID. Details are in our Terms.

What next

More plans are on the way.

A Sub-90 plan for people who have already raced is on our list. Hyrox is where we start. Tell us what you want next and we will build it.

Tell us on WhatsApp

Your race date is fixed. Start training today.

Get your race time free in 2 minutes. Then pick the plan that gets you ready.

Get my race time (free) See the plans