16 Splits Hybrid Race Planner: 12 & 16 Week Programs, Pacing Calculator, PDF + Spreadsheet

Train for your first (or fastest) hybrid fitness race with a plan that tells you exactly what to do each week, and on which date.

8 x 1 km runs. 8 functional stations. 16 splits. This planner takes you from week 1 to race day with run sessions, station-strength sessions and race simulations, at the level that suits you.

Not sure which plan? It tells you.

Answer five quick questions in the Choose My Program tab (or on the printable selector page) and it points you to Beginner, Intermediate or Advanced, and to the 12 or 16-week plan, based on how many weeks you have until race day.

Enter your race date once. Every date fills in.

Type your race date and every week and session in all six programs fills in backwards from race day, so the last week lands on race week. It also tells you the Monday to start week 1.

What's included (instant download)

• 6 programs: 12 and 16 weeks, each at Beginner (4 sessions/week), Intermediate (5) and Advanced (6)
• Spreadsheet (XLSX, works in Excel, Google Sheets and Numbers): program selector, race-date auto-fill, every program with tick-boxes, a pacing calculator (enter your target finish time, get your per-km run pace, a target for every station and a cumulative split card), a station skill log, a doubles and relay split planner, and a race-day checklist
• Printable PDF guide (A4 and Letter): race overview, choose-my-program selector, program overviews, pacing tables from 1:00:00 to 2:30:00, cue cards for all 8 stations plus running, a doubles and relay section, a race-week plan and a race-day checklist
• 6 printable program PDFs: one page per week with sessions, tick-boxes and a weekly check-in

Who it's for

Anyone preparing for an indoor hybrid fitness race, solo, doubles or relay, from "I can run 5 km" to "I want a faster time". Includes no-sled alternatives for gyms without a sled lane.

Good to know

• Digital download only (one ZIP file). Nothing is posted.
• Station weights and format checked against the current singles rulebook (November 2026). Doubles and relay divisions have their own rules: always check the current rulebook for your event and division.
• The pacing calculator uses editable planning assumptions; update them with your own splits.
• General information only, not medical advice. See a health professional before starting any new training program.
• Personal use only. Please don't share or resell the files.
• This is an independent product. It is not affiliated with or endorsed by HYROX.

Program text and layouts were created with the help of AI tools and reviewed by us. Questions? Email hello@16splits.com