For Individuals and Doubles Teams
5 Training Days + 2 Recovery Days per Week
Time Commitment: 45–60 minutes per session
This HYROX Beginner plan balances Zone 2 endurance, functional strength, foundational HYROX movements, and recovery. It gives you the tools, structure, and confidence to enter the hybrid world of HYROX prepared, strong, and well-supported. Whether you want to finish your first event or build a base for future competition, this is your foundation thus it's perfect for new athletes building toward hybrid race readiness.
The program is designed with progressive intensity, smart recovery, and movement education. This plan blends functional strength, foundational endurance, and HYROX-specific skills — all in a structure that's accessible, sustainable, and motivating.
No race entry is required, just your commitment!
What You'll Get in This Plan
- 5 structured workouts/week blending running, strength, and conditioning
- 2 active recovery days focused on mobility, breath-work, and low-impact movement
- Dynamic warm-up & post-session cool-down routines built into each day
- Weekly examples of HYROX-style workouts (individual + doubles formats)
- Beginner pacing and mental strategies for sustainable progress
- Time expectations for each workout (most sessions 45–60 minutes)
- Doubles Team Tips on communication, pacing splits, and station handoffs
- Equipment list and at-home substitutions so you can train anywhere
Who This Is For
- First-time HYROX athletes with limited experience in hybrid events
- Fitness beginners who want a structured path into strength + endurance training
- Friends or partners prepping together for the HYROX Doubles division
- Anyone seeking a complete, progressive program that's not overwhelming but delivers results
Extras included
- Doubles Category Tips
- Practice station splits
- Warm up together, and define who leads each modality
- Develop non-verbal cues for “you go / I go” timing
- Use runs to regroup — breathe, pace off one another, and prepare mentally
Training Format:
- Zone 2 Run + Core
- Functional Strength
- HYROX Skill Day
- Recovery: walk, mobility, breath-work
- Full Body Conditioning or Doubles Simulation
- Active Recovery
- Rest
