Hyrox Prep System

Hyrox Prep System — Level 2

8–10 weeks program

For:

    •    People preparing for a race

    •    Intermediate athletes

    •    People who already train but feel stuck

Focus:

    •    Sled work, SkiErg, compromised running

    •    Race simulation

    •    Improve 5K / Hyrox performance

    •    Better pacing under fatigue

    •    Strength + endurance balance

How the week works:

Six days on, one day off. Two upper body strength sessions and one lower body session, each paired with an erg finisher (row or ski) to build work capacity on tired arms and legs. Two runs to sharpen your engine, one threshold session and one easy shakeout, plus one easy bike day for recovery volume. The week closes with a full Hyrox-style compromised session that simulates race day itself: running, erg, and sled work back to back under fatigue.

What you’ll need for this plan:

• Dumbbells

• Barbells

• Cable Machine

• Pull-Up Bar

• Leg Curl Machine

• Leg Extension Machine

• SkiErg and Row Erg (Concept2 or equivalent)

• Sled + Weight Plates

• Wall Ball

• Treadmill with Incline (or an outdoor incline route)

By the end:

Your engine will hold up under fatigue instead of falling apart. You’ll know how to pace a compromised run, push a sled without gassing out, and hold your effort steady through six stations instead of blowing up halfway through. You’ll walk into race day with a body that’s actually been rehearsed for it.

What’s next:

This is Level 2 of the Hyrox Prep System. Level 3 (Hybrid Peak Protocol) is where volume and intensity peak, double sessions, advanced periodization, and the final push toward performance.