This 12-week HYROX program is designed for athletes who want more time to build, refine, and peak — delivering a complete system to maximize performance on race day.

Structured across four progressive phases — Foundation, Build, Peak, and Taper — this program gives you the time to properly develop your aerobic engine, strength capacity, and race-specific execution without rushing the process.

You’ll train 6 days per week with a balanced combination of running, strength, and HYROX-specific sessions that evolve as you progress. Volume and intensity are strategically layered to build durability early, push performance in the middle weeks, and sharpen race readiness at the end.

All loads and paces are prescribed using relative effort and race-based standards, allowing athletes of any level to apply the program effectively. You’ll use clear guidelines for:

• Race weight percentages (light, moderate, heavy, overload)
• % of 1RM for strength progression
• Running zones based on pace or RPE

What’s included:

• 12 weeks of structured training (6 sessions per week)
• Progressive HYROX simulations (4 to full 8-station race efforts)
• Comprehensive running plan (aerobic base, threshold, race pace, intervals)
• Strength progression with longer development phases
• Advanced sled progression including extended overload work
• Clear pacing, scaling, and execution guidance

Best for:

Athletes who want a longer runway to improve performance, build a bigger engine, and arrive at race day fully prepared — not just ready to finish, but ready to compete.

By the end of this program, you’ll have the strength, endurance, and race strategy to execute at a high level across every station and every kilometer.

Who is this program for?

Athletes preparing for a HYROX race—whether it’s your first or you’re aiming to improve your time.

Can I follow this as a beginner?

Yes. All loads and paces are based on relative effort, so you can scale everything to your level.

What equipment do I need?

Access to HYROX-style equipment (sled, SkiErg, RowErg, carries, wall balls) is recommended, with options to substitute if needed.

How many days per week is the program?

6 training days per week, with 1 rest or optional recovery day.

How long are the sessions?

Most sessions take 60 minutes depending on the day.

How are weights and running paces determined?

Everything is prescribed using race weight percentages, % of 1RM, and running zones based on pace or effort—so it’s fully individualized.