HYROX 12-Week Training Plan This program is built to maximize your performance on race day. Each week blends heavy strength, speed development, aerobic capacity, and HYROX-specific conditioning so you can push harder, recover faster, and dominate every station. Sunday – Rest & Recovery Your dedicated recovery day. This gives your body the reset it needs to come back stronger for the training week ahead. Monday – HYROX Heavy Day The week starts with compound lifts and power work to build the ...