Hyrox · Full Prep

Twelve weeks to reach the Hyrox start line ready: the eight kilometres, the eight stations, and above all the switch from one to the other. Four sessions a week, in the gym and running.

Who is it for?

This program is for an intermediate level, with access to a gym and running practice. Phase 1 first teaches the eight station movements at moderate load, before intensity is sought: no prior Hyrox race experience is required, but an existing physical base is.

The method

Four phases of three weeks. Phase 1 · Base and technique lays the aerobic base and the eight movements at moderate load, at RIR 3. Phase 2 · Specific strength loads heavy on the sled, lunges under the sandbag and carries, at RIR 2. Phase 3 · The compromise moves to race distances and race pace, chaining stations after kilometres of running, at RIR 1-2: everything gets timed in this phase, every kilometre, every station, and the time spent between the two. Phase 4 · Taper drops volume over three weeks (100%, 70%, then 40% with one last light session 4 days out) to arrive fresh. Every week keeps four sessions: specific strength, strength endurance, running, and the compromise, in that same order right through the twelve weeks.

How long does the full Hyrox prep last?

Twelve weeks split into four phases of three weeks, with four sessions a week, down to the final taper before race day.

What equipment do I need to prepare for a Hyrox?

A gym for the stations (sled, ski erg, rower, carries) and running practice for the program's eight kilometres.

Does this Hyrox prep suit beginners to the format?

It targets an intermediate level: Phase 1 teaches the eight movements at moderate load without ever going all out, which sets the technique before the intensity of the following phases.

What the program includes

• 12 weeks · 4 sessions / week · Intermediate
• Equipment : gym · running
• 16 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Base and technique (weeks 1 to 3) : Lay the aerobic base and learn the eight movements at moderate load. You look for the right position on the sled, the ski erg and the rower before chasing the clock: the technique built here carries the next nine weeks.
• Phase 2 · Specific strength (weeks 4 to 6) : The same families, but heavy: loaded sled, lunges under the sandbag, carries at the edge of your grip, hill running. This is the phase that builds the strength reserve you will draw on late in the race.
• Phase 3 · The compromise (weeks 7 to 9) : Everything moves to race distances and race pace. The stations come straight after a kilometre of running: that switch, on legs already loaded, is where a Hyrox is won or lost.
• Phase 4 · Taper (weeks 10 to 12) : Loads and paces no longer move, volume drops. Week 10 at 100 %, week 11 at 70 %, week 12 at 40 % with one last light session 4 days out: you arrive fresh, not trained the day before.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.