HYROX Race Training Plan | 12 Weeks | Heat Rate and RPE | All Levels | Email Access to Coach
HYROX Race Training Plan | 12 Weeks | Heat Rate and RPE | All Levels | Email Access to Coach
Length
12 Weeks
Plan Description
Your 12 Week HYROX Training Plan from a Level 3 Strength Coach
Over 12 weeks, this programme will help you build the physical and mental foundation needed to take on a demanding functional fitness competition.
Suitable for both beginners and seasoned athletes, it will prepare you to tackle HYROX with assurance.
- HYROX combines 8 km of running with eight functional stations (sled push, farmer's carry, wall balls, and more).
- Around 50% of race time is spent running, so endurance training is just as important as strength work.
- 12 weeks gives you enough time to build fitness gradually, with an 8-week option for those who already train regularly.
- Simulations, tapering, and recovery are built in so you arrive fresh and confident on race day.
Your plan includes:
š Structured Running sessions with RPE and Heart Rate targets
ā Sessions can be used with Garmin, Polar, COROS etc
šļøāāļø Strength, mobility, stability, and flexibility workouts to help avoid injuries
š¹ Exercise videos and alternative exercises
š§ Email access to your coach
Before you start this plan, build your training to the point where you are running two to three times a week. Ideally, you should have access to a gym with the same equipment used in a HYROX event.
You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises, then seek the help and advice of a professional near you.
My name is Karen and I live in Southern Spain near the IRONMANĀ® Marbella 70.3 event, where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face-to-face coaching, please get in touch.
Karen is an 8020 Endurance and IRONMANĀ® Certified Coach and a British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK. Karen is also a Qualified Personal Trainer and Strength Coach.
Karen has an MSc in Sports Performance Coaching.
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
Good luck with your training and HYROX event!
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x3
|
03:09:00 | 02:00:00 |
|
Run
x2
|
00:41:00 | 01:00:00 |
|
Other
x2
|
00:27:00 | 00:25:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:09:00 | 02:00:00 | |
|
|
00:41:00 | 01:00:00 | |
|
|
00:27:00 | 00:25:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness 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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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.