Hyrox · Full Prep

Twelve weeks to reach the start line ready: the eight kilometres, the eight stations, and above all the switch from one to the other. Four sessions a week, four phases of three weeks: aerobic base and technique, specific strength on the sled and the carries, the compromise at race pace, then a taper with a lighter final week before race day.

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.