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14 week Hyrox plan

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14 week Hyrox plan

Author

Twist coaching & performance

Length

14 Weeks

Plan Description

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

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
01:42:00 01:20:00
Custom x2
01:54:00 01:15:00
Day Off x2
—— ——
Strength x1
00:46:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Run
01:42:00 01:20:00
Custom
01:54:00 01:15:00
Day Off
—— ——
Strength
00:46:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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$107.99 USD for the first year, billed yearly.

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Bundle Premium—

Save 20%

Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.

$107.99 USD for the first year, billed yearly.

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