A sub-100 Hyrox is the natural progression after a successful first race. You've felt the format, you know the stations, and you're ready to add real pace.
This 12-week build assumes you finished your first Hyrox between 100-120 minutes and you're ready to add structure. Aerobic base, then race-specific work, then taper.
Athletes who finished their first Hyrox in 100-120 minutes.
Recreational runners with consistent training behind them.
Anyone who wants a second-race PR by 10-20 minutes.
[ Prerequisites ]
Sub-28 minute 5 km PR.
Comfortable with 50+ wall balls in a single session.
4 days per week training availability.
[ Sample week ]
What a week looks like.
Tuesday
Tempo run
5 km at threshold pace.
Thursday
Hyrox-pattern hybrid
4 rounds of 600 m + station.
Saturday
Long Zone 2
75-90 minutes.
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.
[ FAQs ]
Common questions.
[ Start ]
Get your personalised version.
Three-minute quiz. Dated Week 1 before you decide. Free consultation with Ben.
