Our Intermediate program is designed for athletes who are ready to take their HYROX performance to the next level without the high training load of the Advanced plan. It suits those with a consistent training base who want structured progression, but with fewer double-session days and reduced brick run volume.

The running volume starts at approx' 25-30km per week, building over the program to a peak of 40km+ week - averaging approx' 35km over the 12 weeks. These averages are based on 5.00-5.30/km avg pace.

Over 12 weeks, you’ll build strength, speed, and endurance through progressive intervals and aerobic running, HYROX-specific workouts targeting fatigue resistance, and strength sessions to build the foundations for your race. Optional sessions are included for athletes adapting well and recovering strongly, providing some flexibility to scale volume as you go.

You’ll finish the plan with improved running economy, smoother transitions between stations, and the confidence to race harder, longer.

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