[ Programmes ]

Four programmes. One pathway.

Pick where you are. We'll meet you there.

[ BEGINNER / 12 WEEKS ]

First Race

For athletes who have never raced a Hyrox. Twelve weeks to your first finish line, built so the work compounds without breaking you.

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First Race programme imagery, For athletes who have never raced a Hyrox. Twelve weeks to your first finish line, built so the work compounds without breaking you.

[ BEGINNER / 12 WEEKS ]

[ Who this is for ]
  • You have never raced a Hyrox.
  • You have a base of running or gym fitness, even if patchy.
  • Your goal is to finish, feeling strong.
  • You can commit 3 to 5 days a week to training.
[ What you'll do ]
  • Easy aerobic runs that build the engine without breaking the legs.
  • Hyrox-specific intervals, short bouts of station work between runs.
  • Full-body strength, biased to push, pull, and grip endurance.
  • Weekly race-format simulation that rehearses the day.
[ Sample week ]
  1. MonAerobic run45 min
  2. TueHyrox intervals55 min
  3. WedRest
  4. ThuStrength60 min
  5. FriEasy run30 min
  6. SatRace simulation70 min
  7. SunRest
[ Outcome ]

You cross your first Hyrox finish line in week 12, with a known plan, paced splits, and the confidence that comes from rehearsing the race every Saturday for three months.

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12 weeks · Recalibrates every Sunday

[ INTERMEDIATE / 12 WEEKS ]

Sub-90

For athletes who have completed at least one Hyrox and want to break the 90-minute barrier. Higher volume, sharper intensity, targeted pacing work.

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Sub-90 programme imagery, For athletes who have completed at least one Hyrox and want to break the 90-minute barrier. Higher volume, sharper intensity, targeted pacing work.

[ INTERMEDIATE / 12 WEEKS ]

[ Who this is for ]
  • You have raced one or more Hyrox events.
  • Your current PB is between 90 and 105 minutes.
  • You have access to a sled or can compromise on equivalents.
  • You can commit 4 to 5 days a week.
[ What you'll do ]
  • Threshold runs and race-pace intervals on track or treadmill.
  • Heavy sled push and pull blocks at competition weights.
  • Wall ball and burpee broad jump pacing under fatigue.
  • Race-pace 2km and 4km simulations every other week.
[ Sample week ]
  1. MonThreshold run55 min
  2. TueHeavy sled block65 min
  3. WedEasy run40 min
  4. ThuStrength + wall ball70 min
  5. FriRest
  6. Sat2km race pace75 min
  7. SunRecovery run35 min
[ Outcome ]

You walk off race day having held your target pace through the burpees, with a finish time inside 90 minutes and a clear read on which stations to attack next block.

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12 weeks · Recalibrates every Sunday

[ PARTNER / 12 WEEKS ]

Doubles

Train with a partner. Race together. One plan that synchronises two athletes through the same 12 weeks, with shared and split sessions.

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Doubles programme imagery, Train with a partner. Race together. One plan that synchronises two athletes through the same 12 weeks, with shared and split sessions.

[ PARTNER / 12 WEEKS ]

[ Who this is for ]
  • You have a training partner committed to the same race.
  • You can train together at least 1 to 2 days a week.
  • You both want to finish on the same pace plan.
  • Either of you can complete a Hyrox solo.
[ What you'll do ]
  • Handoff drills, clean transitions between partner work.
  • Split-station strategy practised across the 12-week block.
  • Solo sessions that match each partner's strength gaps.
  • Partner race simulations every third week.
[ Sample week ]
  1. MonSolo aerobic run45 min
  2. TuePartner handoff drills60 min
  3. WedRest
  4. ThuSolo strength60 min
  5. FriPartner intervals55 min
  6. SatRace format with partner85 min
  7. SunRest
[ Outcome ]

You arrive on race day with a partner you've already raced six times in training. Handoffs are sharp, splits are agreed, and the day feels like a rehearsal rather than a first take.

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12 weeks · Recalibrates every Sunday

[ ADVANCED / 12 WEEKS ]

Pro

For sub-75 athletes chasing podiums. Designed alongside the programming Ben Sutherland uses for his own Elite 15 race blocks.

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Pro programme imagery, For sub-75 athletes chasing podiums. Designed alongside the programming Ben Sutherland uses for his own Elite 15 race blocks.

[ ADVANCED / 12 WEEKS ]

[ Who this is for ]
  • Your current Hyrox PB is under 75 minutes.
  • You can train 5 to 6 days a week.
  • You have full Hyrox kit access (sled, ski erg, rower, wall balls).
  • You are training for podium or qualifier results.
[ What you'll do ]
  • Race-pace work as the centre of the week, not the edge.
  • Heavy sled pulls and pushes at and above competition load.
  • Specific station strength: wall ball volume, burpee speed.
  • Tuned recovery blocks so the volume sticks instead of breaking you.
[ Sample week ]
  1. MonRace-pace intervals70 min
  2. TueHeavy sled + ski erg75 min
  3. WedAerobic run50 min
  4. ThuStrength + wall ball80 min
  5. FriRecovery40 min
  6. SatFull race simulation90 min
  7. SunEasy run45 min
[ Outcome ]

You line up at a qualifier with a sharpened taper, podium-grade pacing, and a body that has absorbed the volume rather than been broken by it.

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12 weeks · Recalibrates every Sunday