Take Your Fitness and Performance to the Next Level!
Whether you're preparing for race day or just looking to improve your overall fitness, this 12-Week Intermediate HYROX Training Program is designed for intermediate athletes who want to build strength, enhance endurance, and take their fitness next level
This comprehensive program has everything you need to succeed. Whether you're training to compete or just maximizing your fitness.
Why This Program Works
This program bridges the gap between beginner and advanced, offering a balance of strength, endurance, and functional fitness.
HYROX-Specific: Focused on movements and strategies that requires for HYROX race.
Although; Adaptable for Everyone: Even if you're not competing, this program will improve your fitness, strength, and conditioning.
Comprehensive Approach: Includes nutrition, hydration, mental prep, and race-day strategies—everything you need to succeed!
Program Highlights
Daily Breakdown Workouts (Week 1–12)
6 days of progressive training each week, balancing:
- Strength training: Build power and functional fitness.
- Running intervals and endurance: Improve your "engine" and pace.
- Race simulations: Mimic HYROX demands to build confidence.
- Recovery sessions: Optimize mobility and prevent overtraining.
If You're Not Competing in Week 12
- A structured Week 12 program focused on maintaining and refining fitness without tapering for race day.
- Continued progression in strength and endurance to keep improving.
What You'll Learn
Nutrition Guidance
- The best foods to eat for energy, strength, and recovery.
- Simple meal ideas and tips for meal timing.
Hydration Tips
- Learn how to balance water and electrolytes for peak performance.
Mental Preparation
- How to overcome self-doubt and build confidence.
Race Day Tips
- Warm-up and pacing strategies tailored to HYROX events.
- How to stay calm and in control during competition.
What You'll Get in the Program
12-Week Intermediate Training Plan
- Daily breakdowns, including strength, endurance, running, and HYROX simulations.
- Scalable exercises for your fitness level.
Nutrition Guidance
- Fueling and recovery tips with macronutrient guidance.
- Meal timing for optimal performance.
Hydration Strategies
- Simple hydration and electrolyte replacement tips.
- Substitutes for commercial products.
Mental Preparation Techniques
- Build focus, confidence, and mental toughness.
Race Day Preparation
- Step-by-step guide for a successful HYROX event.
FAQs
What equipment do I need?
You'll need access to basic gym equipment like dumbbells, kettlebells, a rowing machine, and resistance bands. Substitutions are provided for advanced equipment like Rowing Machine or SkiErgs.
What if I'm not competing in HYROX?
Absolutely! This program is perfect for improving overall fitness, strength, and endurance—even if you don't plan to race.
Is this program beginner-friendly?
It's best for intermediate athletes with a basic fitness foundation. If you're brand new to fitness or took a long break - we recommend starting with our Beginner HYROX Program.
Ready ?
This 12-week program will improve your fitness, whether you're competing in HYROX or just looking to level up.
