Built for athletes looking to arrive on the start line stronger, fitter, and race-ready, this structured 14-week programme takes you from movement foundations to peak performance.
The plan begins with 2 weeks of Functional Movement, focusing on mobility, stability, technique, and movement quality. These weeks lay the foundation for the training ahead, helping to reduce injury risk while improving efficiency across all HYROX movements.

You'll then complete a Performance Test Week, allowing you to establish your baseline fitness and benchmark key HYROX-specific metrics before entering the main training phase.

The heart of the programme consists of a 9-week progressive training block, combining strength development, running performance, HYROX station work, endurance, and race-specific conditioning. Every session is designed to build your engine, improve movement efficiency, and prepare you for the physical demands of race day.

In the final stages, you'll transition into a taper week, reducing training volume while maintaining intensity so you arrive fresh, recovered, and ready to perform at your best.

What's Included
14-week structured training programme
2-week Functional Movement Foundation phase
Performance testing week with benchmark assessments
9-week progressive HYROX training block
Running, strength, conditioning, and HYROX-specific sessions
Race strategy and pacing guidance
Taper week to optimise performance on race day
Suitable for athletes of all levels, with scalable session options