12-Week HYROX Training Program
From Beginner to Sub-1:20 – Your Complete Race Preparation Guide
Easy-to-follow training plan that fits your life. Built from analyzing 700,000+ race results to optimize your performance.
Instant PDF download after purchase • Secure payment via Stripe
Everything You Need to Succeed
12 Weeks to Race Day
Structured progression through 4 phases: Build-Up, Main Block, Race Simulation, and Taper. Easily extendable if your race is further out.
All Levels Welcome
From your first HYROX (singles or doubles) to targeting sub-1:20. Scalable intensity for your fitness level.
Easy to Follow
Just 5 sessions per week: 3 running + 2 gym sessions. Fits seamlessly into your busy life without burning out.
Data-Driven Design
Built on established training principles and insights from analyzing 700,000+ race results.
What's Inside The Program
A comprehensive, easy-to-follow PDF guide
📱 Plus: Access to Free Tools
Get exclusive links to our Pacing Calculator and Race Analyzer, plus 10+ in-depth articles on HYROX training and strategy.
Preview: Week 1
Here's exactly what your first week looks like — Build-Up Phase
Long Run
40–50 min easy, conversational pace
Zone 1–2 heart rate. You should be able to hold a full conversation. This builds the aerobic base that everything else rests on. Run outdoors or on a treadmill.
Tempo Run
Warm-up 10 min + 20 min comfortably hard + Cool-down 10 min
The tempo effort should feel like you can only say a few words at a time. This trains your lactate threshold — the pace you can sustain during race day.
Intervals
Warm-up 10 min + 6–8 x 2 min hard / 2 min jog + Cool-down
Hard efforts at Zone 4 intensity. These intervals build your VO2max and teach your body to recover quickly between stations — exactly what HYROX demands.
Pure Strength
Squat, hip hinge, upper push, upper pull, core — 3–4 sets x 6–8 reps heavy
Heavy compound lifts with 2–3 min rest between sets. This session builds the raw strength you need for sleds, wall balls, and sandbag lunges. Exercise options included for all levels.
HYROX-Tailored
Sled Push 4x12.5m, Sled Pull 4x12.5m, Burpees 40m, SkiErg 1000m, Row 1000m
Race-specific station work at 60–80% of race weight. Focus on technique and building confidence with every station. This is where you learn the movements that win races.
11 more weeks of structured training
Progressive overload, race simulations, taper protocol, and race day strategy included.
Why This Program Works
Trusted by HYROX athletes worldwide
Data-Driven Approach
Built from analyzing 700,000+ HYROX race results to identify what actually works for athletes at every level.
Progressive Structure
4-phase periodization ensures steady improvement without burnout. Each week builds on the last.
Proven Methods
Uses established training principles: tempo runs, intervals, strength progression, and race-specific preparation.
Athletes Love This Program
Real results from real HYROX athletes
“The Hyrox training program took my fitness to a whole new level. My endurance and strength improved dramatically, and I felt completely race-ready on event day and I smashed my goal!”
Stockholm 2025 Athlete
“After following this Hyrox program, the sled push went from being my weak point to being my favorite station. The structured training made me strong, confident, and fully prepared. I had a blast on race day!”
Berlin 2025 Athlete
Is This Program Right For You?
Perfect If You:
- • Are training for your first HYROX (singles or doubles)
- • Want to break 1:30, 1:20, or improve your time
- • Can commit to 5 sessions per week
- • Know basic gym exercises or have access to a trainer
- • Want a structured, proven training approach
- • Need a plan that fits around work/life
⚠️ Not For You If:
- • You're already running sub-1:20 consistently
- • You're looking for ultra-elite programming
- • You can't commit to the training volume
- • You're completely new to all gym exercises
Note: If you're new to gym work, this program still works great with a trainer or workout buddy to help with form.
Ready to Transform Your HYROX Performance?
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- Instant PDF download
- Complete 12-week program
- All technique guides included
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Questions? Contact us - we typically respond within 24 hours.
Want to Focus on Running?
If running is your biggest limiter, our dedicated 10-Week Running Program targets exactly that — 4 sessions per week with polarized training, HYROX-specific drills, and race-day pacing.
View Running Program - $19.99Frequently Asked Questions
What format is the program?
The program is delivered as a comprehensive PDF file that you can download immediately after purchase. Print it, save it on your phone, or keep it on your tablet - whatever works best for you.
I'm a complete beginner - will this work for me?
Yes! The program is designed for all levels from complete beginners to advanced athletes targeting sub-1:20. Each exercise includes scaling options and intensity guidelines. If you're new to gym work, we recommend having a trainer or experienced friend help you with form on the strength exercises.
What if my race is more than 12 weeks away?
Perfect! The program is easily extendable. Simply repeat the "Main Block" phase (weeks 5-8) for additional weeks before moving into the Race Simulation and Taper phases. Full instructions are included in the program.
Can I modify the program to fit my schedule?
Absolutely. The program gives you flexibility to arrange the 5 weekly sessions to fit your life. You can swap certain sessions (like the HYROX-Tailored session for a gym class), and we provide guidance on how to adapt when needed.
What equipment do I need?
You'll need access to a gym with standard equipment (squat rack, dumbbells, etc.) and HYROX-specific equipment (SkiErg, rower, sleds, wall ball). Most CrossFit gyms and HYROX-affiliated gyms have everything you need. For running sessions, you can use a treadmill or run outdoors.
What if I have technical issues downloading the PDF?
The PDF downloads immediately after purchase. If you experience any issues, contact us at support@hyroxdatalab.com and we'll help you access your program right away.