This 8-week specific preparation plan is designed for beginners who have either completed the Dr. Matthias Hovorka - High Performance Coaching HYROX Beginner 12 Weeks Base Prep Plan or have prior experience in endurance and strength training (e.g., running 20km weekly and strength training twice weekly for 6+ weeks).

The plan focuses on HYROX-specific training, integrating functional exercises, endurance runs, and high-intensity sessions to simulate competition demands. Training intensity is managed using easy-to-follow RPE and heart rate guidelines, ensuring safe and effective progression.

Participants will benefit from detailed tips on nutrition, intensity control, and recovery to optimize performance. Workouts are structured to balance intensity with recovery, preparing athletes for the rigors of competition. Access to a fitness centre (e.g., rowing machine, SkiErg machine, strength training equipment) is necessary for proper execution.

At the end of 8 weeks, participants will be fully prepared to tackle their HYROX competition with confidence and peak performance.