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.
$29
30-day refundLifetime updates14 languages coming
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. Built from real Pro Series data.
04
Custom Pacing PDF
Personalized for your division and predicted finish time. Includes per-station target splits.
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.
Ready to train?
$29 · PDF delivered instantly. 30-day refund if it's not a fit.