Training Programs
Structured plans to get you race-ready, no matter where you're starting from. Pick your level and start training today.
Hyrox rewards athletes who train specifically for it — you can't wing a sled push after 8km of running if you've never practised it. Our programs combine running fitness with station-specific strength so you're genuinely prepared for race day, not just fit enough to survive it. If you're not ready to commit to a full program, scroll down to our Sample Workouts — pick one session and train like a Hyrox athlete today.
Multi-Week Programs — Choose Your Level
Beginner Hyrox Training Program
An 8-week training program for your first Hyrox race. Build running fitness, learn every station, and cross the finish line with confidence.
Intermediate Hyrox Training Program
A 10-week training plan to drop 10–20 minutes off your Hyrox time. Structured running, strength, and race-specific simulation work.
Advanced Hyrox Training Program
A 12-week elite training program for competitive Hyrox athletes targeting sub-1:10 (men) or sub-1:20 (women) times.
Specialized Guides
Station-Specific Training Drills
Targeted exercises and drills to improve your performance on each of the 8 Hyrox workout stations.
Sample Hyrox Workouts
Ready-to-use gym sessions that simulate Hyrox race conditions. Full simulations, station-focused sessions, and quick combos for every schedule.
Running for Hyrox
How to structure your running training for Hyrox — pacing strategy, interval workouts, and how to run fast when fatigued.