This 12-week base build programme is designed for athletes with a moderate level of fitness, aiming to lay the foundation for more advanced HYROX preparation. With a focus on strength, running, and erg training, this schedule aims to holistically develop your physical capabilities.

Week at a Glance:

2 Strength Sessions: One each for upper and lower body, aimed at developing muscular endurance and foundational strength.
3 Running Workouts: Including one speed or interval session, one easy aerobic run, and one progressively longer distance run to build endurance.
1 Erg Session: A dedicated ergometer workout tailored to complement the overall physical development.

Key Highlights:

Moderate Starting Point: Designed for those with a decent fitness level, aiming to progressively challenge and elevate your capabilities.
Multifaceted Approach: The schedule includes diverse types of workouts to build a strong base in strength, running endurance, and anaerobic fitness.
Scalable: While the programme starts at a moderate level, it is built to smoothly transition you towards more intensive phases of training.