Four training days a week. Every HYROX station at race distance. A benchmark in Week 1 and a retest in Week 4, so you see exactly how much faster you got.
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Most people lose their HYROX race in the same places: running slows down after the sled, the wall balls fall apart, and the second half turns into a grind. This program trains those moments directly.
Lower, Run, Upper and HYROX days. Every session written for one athlete training alone.
The first half of a HYROX race in Week 1, repeated in Week 4. Same course, real before and after.
Your Week 1 run splits set the pace for every Race Pace run that follows. No guessing.
Weekly logs and a results page so you can see every split you improved.
Print it or keep it on your phone. Every session fits on one card: what to do, how many rounds, how long to rest.
Each week has one job. By the end you have covered all eight stations at race distance.
Heavy squats and presses, steady run intervals, and the first-half benchmark that sets your Race Pace.
More volume on every day. Runs move to Race Pace. Second-half stations trained under fatigue.
Heaviest lifts of the block, longest Race Pace runs, and the second half of a HYROX race at full distance.
Volume drops so you arrive fresh, then you repeat the Week 1 benchmark and compare every split.
Anyone training for a HYROX race or thinking about their first one. Beginners can scale weights and distances. Experienced racers will feel the Week 3 session.
A SkiErg, RowErg, sled for pushing and pulling, sandbag, wall ball and target, kettlebells or dumbbells for carries, a barbell, a pull-up bar and somewhere to run 1km.
No. The benchmarks give you a clear target either way. If you do have a race coming up, this is a strong four weeks to start with.
Four: Lower, Run, Upper and HYROX. Any four days work. Keep at least one rest day before the HYROX day.
Yes. Enter your name and email and the PDF downloads right away. You'll get three short emails about running it, and you can unsubscribe anytime.