Hyrox Training Program

12-Week HYROX Training Program

Build strength. Train your engine. Show up ready.

You signed up for the challenge. Now let’s make sure you have a plan to prepare for it!

This 12-Week HYROX Training Program takes the guesswork out of race prep with a structured, progressive plan that brings strength training, running, HYROX workouts, and recovery together.

Whether you’re preparing for your first race or looking to feel stronger and more prepared for your next one, this program gives you a clear path from your first training week to the start line.

What’s included:

💪 Two progressive strength workouts each week

Build the strength you need to take on the sled, carries, lunges, and everything in between. Your two full-body strength sessions focus on foundational movements like squats, deadlifts, presses, rows, lunges, and carries.

The plan tells you how many sets and reps to complete and how hard each session should feel, with guidance on when to increase your weights.

🏃‍♀️ Two aerobic sessions each week

Develop your engine with one interval run and one easy, conversational-paced aerobic session each week. Choose an easy run, walk, or erg for your aerobic work and build your endurance over time.

🔥 Two HYROX workouts each week

Put your strength and endurance together with race-specific training:

• One workout focuses on station skills, transitions, and moving well under manageable fatigue.
• One longer workout combines running and stations to help you prepare for the demands of race day.

You’ll practice movements including the SkiErg, sled push and pull, burpee broad jumps, row, farmer carry, sandbag lunges, and wall balls throughout the program.

📅 A complete week-by-week plan

Know what to do each day with 12 weeks of workouts laid out for you. The plan progresses from building your base to more race-specific training, with lighter recovery weeks and a taper leading into race day.

🧘‍♀️ Recovery and warm-up guidance

You’ll get suggested warm-ups, cool-downs, and an active recovery day each week, plus guidance on adjusting when fatigue builds. Because showing up ready means giving your body time to recover, too.

🔄 Equipment substitutions and scaling options

Don’t have access to every piece of equipment? The guide includes practical alternatives for common HYROX stations, along with suggestions for scaling your starting volume. You’ll also find notes for training for an individual race or doubles.

🥗 Simple nutrition and race-fueling guidance

Fuel your training with practical meal and snack ideas, a sample training day, a grocery list, and tips for eating before and after workouts. You’ll also get guidance for race week and race morning so you can practice a fueling routine that works for you.

📝 Space for training notes

Track your workouts and record your progress as you move through the program.

Is this program for you?

This plan is designed for someone who already has a base of regular strength training and running and can comfortably complete about 30 minutes of easy cardio. If you’re newer to either, the guide includes suggestions for reducing volume and building up gradually.

You’ll need access to a gym with strength equipment and running space. HYROX equipment is helpful, and substitutions are provided for several stations.

How you’ll receive it;

This is a downloadable PDF program you can access and follow on your own schedule. Save it to your phone or computer, or print it to take to the gym.

You don’t need to be the fastest runner or the strongest athlete in the room. You need a plan, a willingness to show up, and the courage to keep going when things get hard.

We’re not chasing easy. We’re chasing capable.

Grab your 12-week program and let’s get to work!