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:
🏃 Structured Running sessions with RPE and Heart Rate targets
⌚ Sessions can be used with Garmin, Polar, COROS etc
🏋️♀️ Strength, mobility, stability, and flexibility workouts to help avoid injuries
📹 Exercise videos and alternative exercises
📧 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 IRONMAN® Malaga 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 IRONMAN® 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.
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Good luck with your training and HYROX event!
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I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.