HYROX 12-Week Program

Prepare for the demands of HYROX by building the strength, endurance, and pacing strategy needed to perform across all race stations.

This 12-week beginner program is designed to progressively develop your aerobic capacity, strength endurance, and efficiency in the key movements commonly seen in HYROX competitions.

What You’ll Get

• 12-week structured program
• 6 training sessions per week (3 Runs/week)
• Sessions designed to build engine, strength endurance, and race-specific capacity
• Structured progression to prepare you for the demands of a HYROX race

Training sessions include a mix of:

• Aerobic conditioning 
• Strength and strength endurance work
• HYROX movement practice
• Race-style combinations and pacing work

Key Movements

Training includes progressions and practice with typical HYROX movements such as:

• Sled push
• Sled pull
• Rowing and SkiErg
• Farmer’s carry
• Wall balls
• Burpee broad jumps
• Lunges

Equipment Needed

• Sled (push and pull)
• RowErg and/or SkiErg
• Dumbbells or kettlebells for carries and lunges
• Wall ball
• Open space for running and burpee broad jumps

Athlete Support

You’ll have 24/7 access to our athlete support chat.
If you have questions about exercises, pacing, or how to adapt the program to your schedule or equipment, you can send us a private message directly through the platform and our team will help guide you.