Hybrid Strength
+ Endurance.
For runners adding strength or lifters adding an aerobic engine. 4 sessions per week. No HYROX-specific stations, just squat/hinge/press/pull and Z2 + threshold running, built to progress together.
Two engines.
One program.
10 weeks, 4 sessions/week
2 strength days, 2 running days. Sequenced so hard running never lands the day after a heavy squat or deadlift session.
Strength block
Squat, hinge, press, and pull progressions with a linear load increase across 10 weeks, no station-specific work, just the four lifts that carry over to everything else.
Endurance block
Z2 base runs plus a weekly threshold session. Volume builds from 20 to 45 km/week by week 8, then tapers.
Interference-aware scheduling
Built around the concurrent-training research: strength and endurance sessions are spaced to minimize the interference effect on strength gains.
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.
Week 5 of 10.
Build phase.
| Day | Session | Time |
|---|---|---|
| Mon | Strength A: back squat + overhead press | 55 min |
| Tue | Z2 run: easy aerobic base | 40 min |
| Wed | Rest / mobility | 20 min |
| Thu | Strength B: deadlift + weighted pull-up | 55 min |
| Fri | Threshold run: 4 × 6 min @ threshold pace | 45 min |
| Sat | Long run: Z2 | 60 min |
| Sun | Full rest | – |
Weeks 1-3 establish baseline loads and mileage. Weeks 4-8 progress both in parallel. Weeks 9-10 deload.