Welcome to the Liza Coaching 12-Week Beginner HYROX Training Plan!

Program Overview
This beginner plan requires 6–10 hours of aerobic and strength training per week. To begin, you should be able to complete a continuous 5 km run or walk and perform at least 25% of each HYROX station using approximately 50% of the prescribed race weight.

The program includes a 7-week build phase, followed by recovery weeks and a benchmark test approximately 4 weeks before race day to assess progress and readiness.

Weekly Training Structure
Plan to complete 3–4 cardio sessions per week, which may include running, cycling, or swimming (running is preferred due to race specificity). Strength training should be completed 3 times per week using structured programming, gym sessions, or CrossFit-style classes. Ideally, include at least one yoga or mobility session per week to support recovery, flexibility, and injury prevention. Some days may include two training sessions, depending on your schedule and adaptation.

Strength and Mobility
Strength sessions are essential for improving performance at HYROX stations and building overall durability. Mobility and flexibility work help prevent injury and improve movement efficiency.

Important Guidelines
Missed sessions should not be made up. Resume training with the next scheduled workout. Focus on consistency over perfection. Adjust weights and intensity as needed to maintain proper form and avoid injury.

HYROX Race Format (Open Division Weights)

1 km run
– 1 km Ski Erg

1 km run
– 50 m sled push (Women: 102 kg / Men: 152 kg)

1 km run
– 50 m sled pull (Women: 78 kg / Men: 103 kg)

1 km run
– 80 m burpee broad jump

1 km run
– 1 km row erg

1 km run
– 200 m farmer’s carry (Women: 16 kg / Men: 24 kg)

1 km run
– 100 m walking lunges (Women: 10 kg / Men: 20 kg)

1 km run
– 100 wall balls (Women: 4 kg / Men: 6 kg)