16 Week HYROX Full Prep: Beginner (HYBRID - 🏃 Running + 🏋️♂️ Strength plan for your first race)
Reviews 5/5 ⭐️⭐️⭐️⭐️⭐️
"Highly recommended. Amazing coach and always available to help and adjust were necessary. Thank you Ivan!" - Gerald G. 2025
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🏆 Probably the most comprehensive HYROX plan on the Marketplace Most plans out there make a critical mistake: they are either "Run Only" or "Gym Only". HYROX requires both.
This is not a generic plan. It is a hybrid engineering system designed for the athlete who wants to cross the finish line strong—fearing no Sled Push and having enough lung capacity left for the Wall Balls.
Built for your first HYROX: three runs and two gym sessions a week, every exercise and every pace explained, and a progression that takes you from "I can run 5k" to race day in 16 weeks.
Plan Features
- Duration: 16 Weeks
- Cycles: 3 Build Weeks + 1 Recovery Week
- Level: Beginner - 3 Running sessions + 2 Gym sessions
- Rest: 2 Full Rest Days to absorb the training load
- Phase 1: Engine Building & Max Strength (Weeks 1-8)
- 🏋️♂️ Gym: 1 Max Strength session for Legs + 1 Upper Body & Grip session
- 🏃 Running: 1 Threshold session (Race Pace feel) with short rest + 1 VO2 Max session (Speed) with longer rest + 1 Long Run
- Phase 2: Specificity & Power (Weeks 9-16)
- 🏋️♂️ Gym: We shift to Power and Accessory exercises. Saturdays incorporate Running + Stations.
- 🏃 Running: We maintain Threshold and VO2 Max sessions. We swap the Long Run for Race Simulations (Running + Stations)
Looking for other levels, or durations?View all our HYROX training plans by clicking
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Why choose Triaperformance?
Our 2025-2026 certifications
.
🇪🇸 Iván Koch, Triaperformance. Coach de triatlón y running. TrainingPeaks Level 2 Accredited Coach, ESCI Certified Coach (IRONMAN U 2025). Coaching 1:1 y planes en español, inglés y portugués. Método polarizado y basado en datos: test, zonas, análisis, re-test. triaperformance.com
🇺🇸 Triathlon and running coach. TrainingPeaks Level 2 Accredited, ESCI Certified. 1:1 coaching and training plans in Spanish, English and Portuguese. Data-driven, polarized: test, zones, analysis, re-test.