HYROX 12-Week Beginner
First-timer · never raced HYROX
4-5 sessions/week. Build your HYROX engine from base level. Include all 8 station techniques + run + strength foundation. Race-day strategy included.
HYROX 12-Week Beginner →Training plans
Train. Race.
HYROX 12-Week Intermediate
1-3 races completed · sub-90 goal
5-6 sessions/week. Bridge the gap to a sub-90 finish. Volume + intensity progression with periodized peaking.
HYROX 12-Week Intermediate →Hybrid Strength + Endurance
Runners adding strength · lifters adding engine
4 sessions/week, no HYROX-specific stations. Concurrent strength (squat/hinge/press/pull) and endurance (Z2 + threshold running) built to progress both without either one stalling the other.
Hybrid Strength + Endurance →Coached HYROX plans
Want a plan built for you?
Get a personalised HYROX training plan with guidance from founding athlete Thomas Prommer. Tell us your fitness level and your goal. The program is data-driven and high-accountability: you log the work, we read the numbers, and the plan moves with you.
Hybrid basics
New to hybrid training? Start with the foundations.
Definitions, principles and the athletes who shaped the sport, from our sister reference site hybridathlete.guide.
What is a hybrid athlete?
An athlete who trains strength and endurance together and competes in both, rather than treating one as cross-training for the other.
Read the definition →Core principles of hybrid training
How concurrent strength and endurance work is organized: the interference effect, easy volume, sequencing and recovery.
Read the principles →Key athletes and influencers
Profiles of the athletes behind the hybrid scene, built from public results.
Meet the athletes →Not sure which plan?
Predict first, plan second.
Use the HYROX Finish Predictor to see your projected time and tier. We'll recommend the right plan automatically.
Use the predictor →