HYROX PROGRAMME - Woman’s Open Class - 6 days a week training plan

Take the guesswork out of your HYROX preparation with this complete eight-week training programme from AH Coaching.

Designed specifically for the HYROX Open division, this progressive plan combines strength training, aerobic development, race-pace running, conditioning and compromised running across six structured sessions each week.

You’ll train every element of the HYROX race:

• Running

• SkiErg

• Sled push

• Sled pull

• Burpee broad jumps

• Rowing

• Farmer’s carries

• Sandbag lunges

• Wall balls

The programme develops the strength needed to handle the stations, the aerobic engine required to recover between efforts and the conditioning needed to maintain your performance as fatigue builds.

Inside the programme, you’ll receive:

• Eight weeks of progressive training

• Six clearly structured sessions per week

• Dedicated strength and Zone 2 sessions

• Threshold, VO₂ max and race-pace conditioning

• HYROX-specific circuits and compromised running

• Official Open division race weights and distances

• A full race simulation and final taper

• Training-zone, pacing, recovery and race-strategy guidance

Available in separate Men’s Open and Women’s Open editions, ensuring every race-specific workout uses the correct division weights.

Ideal for beginner-to-intermediate athletes who want a professional structure to follow and the confidence of arriving at race day properly prepared.

Build the engine. Develop the strength. Own the work stations.