6-Week Hyrox Plan

Most women and men training for Hyrox add more cardio. What actually makes you faster is being comfortable under load, for longer than you think.

This is the 6-week block I run with my own athletes. 5 sessions a week of strength, conditioning and running, written out session by session, with the fuelling and the tracking that hold it together.

It works in a standard gym, even with no sled or any Hyrox-specific setup needed.

What is inside

• 6 weeks of training, 5 sessions a week, every set, rep and distance written out
• 4 blocks: learn the formats, add load, peak, then test
• Full Body Strength, the Stamina Builder, 2 EMOM sessions, the Conditioning Booster, the Hyrox Fire Circuit and the Hyrox Time Capsule
• Compromised running, so race pace on tired legs is not new to you
• A benchmark session run in week 3 and again in week 6, so you can see exactly what 6 weeks did
• Fuelling for a heavy training block, split into hard days and easy days
• A tracking sheet for your rounds, splits, sleep and energy

Who it is for

• You already train 3 to 5 times a week, you can run 5k without stopping, and you want to get stronger and fitter over Hyrox distance. With or without a race booked.
• You need a standard gym: kettlebells, dumbbells, plates, a box, a row erg, a ski erg, a treadmill and a wall ball, plus a barbell and a trap bar for 2 sessions.
• Not for you if you are coming back from injury, or if you train twice a week.

I am Anneloes, EREPS Level 4 coach with a sports nutrition specialisation and a background in semi-professional handball. I coach women remotely in strength, nutrition and race preparation, and I train and race Hyrox myself. Every session in this plan is one I programmed and ran.

FAQ

• Is this personalised? No. This is a standard plan with scaling options. If you want the sessions built around your own numbers and schedule, book a free call and we will look at 1:1 coaching.
• My race is in 6 weeks, is this the right plan? This block builds you. Your taper, your race day pacing and your fuelling on race morning are in the Hyrox Race Prep guide, 48 euro, linked at the back of the plan.
• Do I need Hyrox equipment? No. Everything runs in a standard gym.
• What format is it? A PDF, available to download straight after payment.
• Can I do it with 4 training days? Yes. The plan tells you which session to drop.