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Hyrox 12 Weeks Beginner plan

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Hyrox 12 Weeks Beginner plan


Box Nutrition & Performance

All plans by this Coach


12 Weeks

Plan Description

12-Week HYROX Beginner Training Plan

This beginner-friendly 12-week HYROX plan is tailored for individuals new to HYROX competitions. It’s designed for those who have a basic level of fitness and are ready to elevate their training to tackle the unique challenges of a HYROX event. With a focus on building a solid foundation, this plan carefully progresses from core training to HYROX-specific preparation.

Weekly Schedule:

1 Strength Session: Lay the groundwork with full-body strength exercises focusing on compound movements.
1 Running Workout: Begin with shorter runs, gradually building up to the 1km repeats characteristic of a HYROX event.
1 HYROX-Specific Session: Incorporate exercises that mimic the events, such as sled pulls and burpee broad jumps, to acclimate your body to the demands of the race.
Optional Extra Session (Run or HYROX-specific): Depending on your progress and energy levels, add an additional run for stamina or another HYROX-specific workout to further hone your skills.
Plan Highlights:

- Modular Build-Up: Starting with the basics, the plan increases in complexity, ensuring a manageable progression.
- Diverse Training: The blend of strength, cardio, and HYROX-specific workouts ensures a well-rounded preparation.
- Adjustable Intensity: The optional workout allows you to tailor the plan’s intensity based on your personal recovery needs and fitness level.
- Tapering for Peak Performance: The final weeks of the plan reduce volume, maintaining intensity to ensure you're rested and ready for race day.

Whether you’re looking to just cross the finish line or set a new personal record, this plan will provide the structured approach necessary for a successful HYROX debut.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
01:19:00 01:00:00
X-Train x2
1mi 3mi
Workouts Per Week Weekly Average Longest Workout
01:19:00 01:00:00
1mi 3mi

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Jack Braniff

Box Nutrition And Performance Ltd

Hi, I'm Jack Braniff, the man behind Box Performance and a specialist in coaching hybrid and Hyrox athletes. With a master's in Sports and Exercise Nutrition, I've coached hundreds to peak performance. My expertise includes 500+ metabolic tests to create personalised training and plans. At Box, you'll get more than just a programme; you'll get a plan tailored to your unique physiology and goals. Join us to unlock your full potential.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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