Your Complete Guide to HYROX – From First Step to Finish Line
HYROX is the ultimate fitness challenge — a race that combines endurance, strength, and functional training. This 12-week beginner program is designed to help you prepare, train, and confidently complete your first HYROX event.Whether you are new to structured training or looking for guidance on how to approach this unique competition, this plan has everything you need.
What You Need to Know About HYROX
• What is HYROX? – HYROX is a global fitness race that tests both cardiovascular endurance and functional strength. The race consists of eight 1-kilometer runs, each followed by a functional workout station, such as sled pushes, burpees, rowing, and lunges.
• Who Can Participate? – HYROX is designed for all fitness levels, from beginners to elite athletes. You can compete individually or in doubles with a partner.
• How Much Does It Cost?
• What Equipment Do You Need? – Standard fitness gear, including training shoes, compression wear, and hydration strategies to support performance.
What's Inside This 12-Week Plan?
• Structured Weekly Workouts – A step-by-step guide to build endurance, strength, and movement efficiency. 4-5 days week training.
• Race-Specific Training – Focused sessions that mimic HYROX-style movements so you're prepared for event-day challenges.
• Beginner-Friendly Progression – The plan gradually increases intensity so you can adapt and build confidencewithout burnout.
• Running & Strength Integration – Balanced programming that helps you transition between running and functional fitness stations.
• Nutrition & Recovery Tips – Strategies for fueling performance, hydrating effectively, and recovering optimally between workouts.
• Final Race Week Preparation – Tapering, pacing, and race-day execution strategies to set you up for success.
Who is this for?
• Anyone who wants to complete their first HYROX race.
• Individuals looking for a structured and progressive fitness plan.
• Athletes transitioning from running, CrossFit, or weightlifting to HYROX-style training.
• Anyone seeking a challenging yet achievable way to improve endurance and strength.
12 week plan:
• Week 1 — Building Endurance and Familiarity
• Week 2 — Building Strength and Intensity
• Week 3 — Progression Phase
• Week 4 — Prepping for Race Simulation
• Week 5 — Pacing and Transition Focus
• Week 6 — Strength and Race-Ready Conditioning
• Week 7 — Intensity and Volume
• Week 8 — Volume Build-Up
• Week 9 — High-Intensity Endurance
• Week 10 — Volume & Intensity Push
• Week 11 — Pre-Peak Volume
• Week 12 — Final Peak
HYROX is not just a race — it's a journey toward better fitness, mental resilience, and personal achievement. This 12-week structured program will take you from the starting line to the finish with confidence!
Become a HYROX Warrior!
