12-Week Hyrox Training Structure for Optimal Performance

A 12-week Hyrox training structure is designed to systematically prepare individuals for the unique demands of a Hyrox Event, which combines functional fitness exercises with running.

Understanding the HYROX Exercises

Here is a breakdown of the Key Elements:

• 1km Run: Between each station.
• SkiErg: Simulates cross-country skiing.
• Sled Push/Pull: Weighted sled movements.
• Burpee Broad Jumps: Explosive jumps.
• Rowing Machine: Rowing for distance.
• Farmer's Carry: Carrying heavy weights.
• Walking Lunges: Weighted lunges.
• Wall Balls: Throwing a weighted ball against a target.

12-Week Training Plan Framework

Phase 1: Foundation (Weeks 1-4)

Focus: Building the aerobic base, strength fundamentals and introducing Hyrox movements.

Training

Running: Long, slow distance runs, easy interval training.

Strength: Full body workouts focusing on squats, deadlifts, lunges and presses.

Hyrox Introduction:

• Practice SkiErg and rower techniques.
• Light sled pushes/pulls.
• Wall Ball techniques with lighter weights.
• Farmer carries moderate weights.

Example Weekly Structure:

• 2 - 3 Runs.
• 2 - 3 Strength sessions.
• 1 -2 Hyrox practice sessions.

Phase 2: Strength and Endurance (Weeks 5-8)

Focus: Increasing intensity, combining strength and cardio, Hyrox-specific workouts.

Training

Running: Higher intensity intervals, tempo runs (running after strength exercises)

Strength: Heavier weights, compound exercises, focus on Hyrox-related movements.

HYROX:

• Simulate HYROX stations with increased intensity.
• Practice transitions between exercises and running.
• Incorporate burpee broad jumps.
• Increase weight for lunges.

Example Weekly Structure:

• 3 runs (including intervals and compromised runs).
• 3 strength sessions.
• 2 HYROX simulation workouts.
• Practice transitions between exercises and running.

Phase 3: Peak and Taper (Weeks 9-12)

Focus: Refining technique, race day simulations, and reducing the volume to allow for recovery.

Training

Running: Reduce volume, race pace intervals.

Strength: Maintain intensity and reduced volume.

HYROX:

• Full Hyrox Simulation Workouts.
• Practice pacing and transitions.
• Focus on efficient movement.
• Taper week, the final week, reduces volume.
• Practice transitions between exercises and running.
• Incorporate burpee broad jumps.
• Increase weight for lunges.

Example Weekly Structure:

• 2- 3 runs (including race pace week.
• 2 strength sessions.
• 1 -2 Hyrox simulation workouts.

Key Considerations

• Progressive Overload: Gradually increase the weight, reps, or intensity of your workouts.
• Compromised Workouts: Practice running immediately after Hyrox exercises.
• Recovery: Prioritize rest, sleep and nutrition. Top 10 Recovery Tips.
• Listen to Your Body: Do not push through pain.
• Warm Up and Cool Down: Always include these in your workouts.
• Nutrition: Proper nutrition is vital for Hyrox training.
• Preparation: Top 10 Tips to Maximise Your Performance at a Hyrox Event Competition.

​More Hyrox Information

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