This programme is built around one principle: running is the primary performance driver in HYROX. Every session has a purpose. Nothing is random.

The 12 weeks are structured across five phases:

BASE, PACE, PRIME, TAPER, and RACE WEEK.

Each phase builds on the last, progressively increasing training load before pulling back in the final two weeks so you arrive at race day sharp and ready.

The week includes trail runs, long runs, threshold intervals, two HYROX-specific sessions, two strength sessions, and a fixed rest day on Friday. Sessions are designed to complement, not compete with, each other.

You will be coached through every session. All you need to do is show up and follow the plan.

Structured Hyrox Race Programs