Hyrox Training Program
Run faster and lift heavier with our Hyrox Training Program. Let our coaches guide you from competing in your first competition to smashing your previous times!
| Days per week | 5 |
| Workout length | 60 - 75 min |
| Level | Intermediate+ |
| Training style | HYROX-specific training. Combination of strength, Running, and mixed modal fitness |
| Type | Rolling |
Overview
HYROX is the ultimate race of fitness. It seamlessly integrates the elements of running and functional workout stations. The course entails a series of 1km runs, interspersed with engaging functional workout stations, in a repeated pattern of eight cycles.
This standardised race format is implemented worldwide, fostering a sense of unity among participants across the globe. It enables the creation of global leaderboards, which showcase the remarkable achievements of individuals throughout the race season. The culmination of each season is marked by the World Championships, where the most outstanding athletes gather to compete for the title of HYROX World Champion.
HYROX caters to a diverse range of individuals, including professional athletes aiming to push their limits and everyday fitness enthusiasts seeking to elevate their training routine. With its inclusive nature, HYROX is a sport that welcomes and embraces participants of all backgrounds and abilities.
Goals
Our HYROX program aims to get our members lifting heavy, running fast, and out-performing the competition.
KPI’s
TrainingGymsBack Squat
Mikko Triangle
Aerobic & Endurance Test
Muscle Endurance Test
Best if you want to:
RUN FAST, LIFT HEAVY, CRUSH HYROX
Start at least 12-16 weeks before your target HYROX race to allow enough time for structured progression. If you're training year-round, you can jump in at any time and follow the program to improve your overall performance.
Whilst you can run this programme alongside other training plans, we do recommend that you run the Hyrox program on its own, due to the specificity and volume of the training you’ll be doing.
Yes, you’ll need access to a sled, ski erg, rower, dumbbells, kettlebells, and running space. However, we provide alternatives if you don’t have everything.
Yes! The program is designed to develop strength, endurance, and race-specific efficiency to optimise your HYROX performance.
Yes, our dedicated coaching team is available for questions or guidance.