Our Advanced program is built for competitive athletes chasing peak performance on race day. It caters for athletes with a solid training history, with the time and commitment for double session days and some longer brick sessions.

The running volume starts at approx' 40km per week, building over the program to a peak of approx' 60km - averaging approx' 50km over the 12 weeks.

Across 12 weeks, you’ll follow a progressive structure that blends advanced running intervals with aerobic running, HYROX-specific conditioning, and strength sessions designed for speed, power, and fatigue resistance.

Double training days, contrast strength and plyometric work, and high-intensity metcons are strategically programmed to simulate race demands and sharpen performance under pressure. Also includes a taper period to ensure you are race ready.

The result: maximised running economy, faster stations, and the resilience to hold pace deep into the race.

This particular program, while it has some flexibility, with sessions level of priority clearly displayed and volume options within the sessions is still not suitable for the especially time crunched athlete. The dedicated weekly training volume options are in the 7-10 hour range during the bigger weeks, catering towards the competitive Hyrox athlete committed to really improving their Hyrox Performance.

Complement your training plan with community connection and more with your FREE 12 WEEKS trial to the RPG online community.