[ Programmes ]

Four programmes. One pathway.

Pick where you are and we'll meet you there. Not sure which? The one below that describes you is usually right, and Ben will confirm it on the call.

[ 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

[ Before you pick ]

Common questions

Which programme should I pick?
If you have never raced, First Race. If you have finished one and want to go faster, Sub-90. If you are racing with a partner, Doubles. Pro is for athletes chasing a podium or a qualifier. If you are between two of them, Ben will tell you which on the consultation — it is a five-minute conversation, not a sales call.
What if my race is in less than 12 weeks?
The plan compresses rather than dropping phases: you get less time at base and go into race-pace work sooner, with the taper protected. Tell Ben the date and he will say honestly whether the time is there — sometimes the right answer is to target the race after it.
How many days a week does a programme need?
Between three and five, and it is built to the number you actually have. Three sessions you complete beats five you skip, and every Sunday the next week is rebuilt from what you logged rather than what was prescribed.
Do I need a full gym?
No. The plan adapts to what you can reach — full gym, home setup or bodyweight. Sled push and pull are the hardest to replicate, so where there is no sled the programme substitutes work that trains the same quality.
Can I keep my current training alongside it?
Tell Ben what you want to keep and the plan is written around it. What does not work is running a Suth programme on top of a full separate schedule — the volume stops adding up and both get worse.
What happens after the 12 weeks?
You race, and then the next block is written from what the race actually showed. Most athletes go straight into another twelve weeks with a different target.
Is a programme a PDF or a real plan?
A real plan. Every week is dated to your race, you log sessions in the app, you message Ben inside it, and Sunday's recalibration changes what next week looks like.

Still not sure which one? Take the three-minute quiz and Ben will tell you on a free consultation.