Three free structured programmes for every level. Choose the plan that matches your experience and target race time.
A structured 8-week plan for first-time Hyrox racers. Build strength, endurance, and confidence across all 8 stations with progressive overload and race simulations.
A 10-week programme for athletes targeting a competitive Hyrox finish. Focuses on race-pace running, station efficiency under fatigue, and dialling in transitions.
A 12-week high-performance programme for athletes chasing a competitive Hyrox time. Built around threshold training, station speed work under fatigue, and strategic pacing for race-day execution.
Take our free 5-question fitness assessment to find your Hyrox level and get a personalised programme recommendation.
Take the Quiz| Beginner | Intermediate | Advanced | |
|---|---|---|---|
| Duration | 8 weeks | 10 weeks | 12 weeks |
| Sessions / Week | 3-4 | 4-5 | 5-6 |
| Session Length | 45-60 min | 50-75 min | 60-90 min |
| Run Pace Target | 6:30-7:00/km | 5:00-5:30/km | 4:15-4:45/km |
| Race Simulations | 1 (Week 7) | 2 (Weeks 5-8) | 3+ (Weeks 7-10) |
| Strength Training | Bodyweight focus | Compound lifts | Heavy periodised |
| Target Finish Time | 90-110 min | 65-85 min | Under 65 min |