Beginner Hyrox training plan
Suth Performance's First Race programme is built for total Hyrox beginners, athletes who've never raced and may not have done a CrossFit-style workout before. The 12 weeks build aerobic capacity, station competence, and race-pattern familiarity, in that order.
You don't need to be a sub-25 runner. You don't need a CrossFit gym. You need 4 hours a week and a willingness to follow a plan written by Elite 15 coaches.
- Anyone signed up for their first Hyrox.
- Runners moving from 5k/10k to a hybrid format.
- Gym-goers who want a race goal beyond aesthetics.
- Athletes returning to training after a year+ off.
- Able to run 5 km without stopping (any pace).
- Able to squat your bodyweight.
- No active injuries preventing high-rep movement.
What a week looks like.
- Monday
Easy run
45 minutes Zone 2.
- Wednesday
Strength A
Hinge, push, pull, core. Sets of 8-12.
- Friday
Hyrox-pattern hybrid
3 rounds of 600 m + one station. Half race-pace.
- Sunday
Long aerobic
60-75 minutes Zone 2.
This is a sample. Suth Performance personalises every week to your equipment, location, time per session, race date, and any injuries you flag. Recalibrated every Sunday based on what you logged.
Common questions.
Get your personalised version.
Three-minute quiz. Dated Week 1 before you decide. Free consultation with Ben.