Plan · Beginner
HYROX 12-Week
Beginner Plan.
For first-time HYROX athletes. 4-5 sessions per week. Build your engine from base level + master all 8 station techniques.
What's inside
Everything you need.
Nothing you don't.
01
12 weeks of training
4-5 sessions per week. Run + strength + station-specific work. Periodized for race-day peak.
02
All 8 stations
Technique progressions for SkiErg, sled push, sled pull, burpee broad jump, RowErg, farmer's carry, sandbag lunge, wall balls.
03
Race-day strategy
Pacing, fueling, gear, mental preparation, common mistakes to avoid.
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.
Sample week
Week 4 of 12.
Build phase.
| Day | Session | Time |
|---|---|---|
| Mon | Strength A: squat-focused + accessories | 60 min |
| Tue | Aerobic run: Z2 base | 45 min |
| Wed | HYROX simulation: 4 stations × 800m | 40 min |
| Thu | Strength B: pull-focused + sled work | 60 min |
| Fri | Recovery | – |
| Sat | Long run: 60-90 min Z2 | 75 min |
| Sun | Recovery / mobility | 30 min |
Weeks 1-4 build base. Weeks 5-8 add intensity. Weeks 9-12 peak + taper for race day.