Your 8 Week HYROX training plan from a Level 3 PT and Strenght Coach
Welcome to your training plan!
This 8-week programme is designed to help athletes of intermediate fitness level build the strength, endurance, and mental resilience needed to take on HYROX, a demanding functional fitness competition.
Who this plan is for:
- Athletes with some prior gym and running experience
- Those comfortable running 2–3 times per week
- Anyone looking to improve both cardiovascular fitness and functional strength
- Suitable for intermediate to experienced fitness enthusiasts aiming for the HYROX Open division
What HYROX involves:
8 km of running, interspersed with eight functional stations including sled push, farmer’s carry, wall balls, and more
Around 50% of race time is spent running, making endurance training just as important as strength work
Workouts are designed to simulate race conditions and build mental toughness
What’s included in the plan:
🏃 Structured running sessions with RPE, heart rate, and power (rFTPw) targets
🏋️♀️ Strength, mobility, stability, and flexibility sessions to reduce injury risk
📹 Exercise videos and alternative exercises for accessibility
📊 Guidance for pacing, transitions, and race-specific strategies
📧 Email access to your coach for support
Before you start:
- Be capable of running 2–3 times per week
- Ideally, have access to a gym with equipment used in HYROX events
- Consult your doctor before starting any new fitness programme
- Seek guidance from a professional if you are unfamiliar with any exercises
About your coach:
My name is Karen, based in Southern Spain near the IRONMAN® Malaga 70.3. I run triathlon training camps year-round (ChiliTri) and provide both face-to-face and online coaching.
I am an 8020 Endurance and IRONMAN® Certified Coach, British Triathlon Federation Level 3 Coach, Coach Educator & Assessor, Personal Trainer, and Strength Coach with an MSc in Sports Performance Coaching.
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.