Masters Hyrox, over-40 programmes and recovery-first training
Hyrox is the same race at 30, 40, 50, or 60, but the recovery rate is not the same. Masters programming uses the standard 12-week structure with three differences: more deload weeks, more aerobic volume at Zone 2, and tighter rules around high-impact movements when you flag a relevant injury history.
You can finish Hyrox over 40, over 50, over 60. The athletes who do it consistently are the ones who treat recovery as part of the training, not a luxury.
- [ First Race ]
Beginner Hyrox training plan
Your first Hyrox in 12 weeks. Zero CrossFit background needed. Built for someone who's never raced.
- [ Masters ]
Hyrox training plan for over-40 athletes
Masters Hyrox programming, recovery-first, sustainable, race-ready. Built around your real-world recovery rate.
nutrition
Hyrox nutrition: a weekly framework for a 12-week build
Hyrox training is a 4-5 hour weekly stress dose. Eat too little and you don't adapt. Eat the wrong things and you don't recover. The protein, carbohydrate, and timing framework for a full 12-week build.
race-day
The 90-minute Hyrox race-day warm-up: minute-by-minute
A bad warm-up costs you 3-5 minutes on race day. A good one costs nothing. The exact 90-minute protocol Suth Performance athletes use, from arrival to start gun.
recovery
Hyrox recovery: sleep, mobility, and the boring habits that compound
Twelve weeks of Hyrox training is a stress dose. Without recovery, you don't adapt, you just accumulate fatigue. The simple inputs that decide whether the build works.
first-race
Your first Hyrox: a complete preparation guide
What to expect, how to train, how to fuel, and how to pace yourself. A start-to-finish guide for anyone signing up for their first Hyrox race.
training
The 12-week Hyrox training plan: structure, progression, and what each week is for
A week-by-week breakdown of the standard 12-week Hyrox build. What changes week to week, why the order matters, and how to adapt it to your life.
Topic · Masters (40+), frequently asked questions
Topic · Women's Hyrox
Hyrox for women, programmes, stations, race-day
Personalised Hyrox training for women athletes. Calibrated loads, race-specific work, programmes for first-timers to Pro qualifiers.
Topic · Doubles
Hyrox doubles, paired training, splits, and handoff strategy
Hyrox doubles is the fastest-growing division. Different race, different strategy. Programmes, splits, partner-pacing, handoff drills.
Topic · First Race
First Hyrox, your complete preparation guide
Everything for your first Hyrox. Programme, gear, race-day, the stations, the schedule, the warm-up, the mistakes to avoid.
Build your plan.
Three-minute quiz. Dated Week 1 before you decide. Free consultation with Ben.