16-Week HYROX Training Program

Program Overview

This program is divided into four 4-week phases:

1.​ Base Building (Weeks 1-4)

2.​ HYROX Movement Integration (Weeks 5-8)
3.​ Event-Specific Training (Weeks 9-12)
4.​ Peak and Taper (Weeks 13-16)

General Guidelines

●​ Maintain mobility work (20 mins daily)

●​ Focus on proper form for all movements
●​ Scale intensity based on recovery
●​ Stay hydrated and prioritize sleep
●​ Log all workouts and recovery metrics

Phase 1: Base Building with HYROX Integration (Weeks 1-4)

Focus: Developing cardio base while maintaining strength and introducing HYROX movements

Equipment Introduction

●​ Start with lighter weights than competition:

○​ Sled: Begin at 30-40% of race weight
○​ Wall Ball: Full 20lb but lower volume
○​ Sandbag: 40-50lb for technique work
○​ SkiErg/Rower: Focus on form and consistent output

Weekly Template

Monday: Lower Body Strength + Zone 2 + Skills

●​ Warm-up (15 min):

○​ 5 min row
○​ 5 min SkiErg (technique focus)
○​ Dynamic stretching
●​ Strength (45 min):
○​ Hack Squat: 4x8 at 70% max
 ○​ Romanian Deadlift: 4x10
○​ Walking Lunges: 3x20/leg
○​ Calf Raises: 4x15
●​ HYROX Skills (20 min):
○​ Wall ball technique: 3x10 (perfect form)
○​ Empty sled positioning drills
○​ Sandbag pick-up practice
●​ Zone 2 Run: 30 min (progress to 45 min by week 4)

Tuesday: Upper Body + HIIT

●​ Warm-up (15 min):

○​ 800m easy run
○​ Shoulder mobility work
●​ Strength Circuit (45 min):
○​ Bench Press: 4x8 at 70% max
○​ Pull-ups/Lat Pulldown: 4x8-12
○​ Push-ups: 3x15-20
○​ Dumbbell Row: 3x12/side
●​ HIIT (15 min): 4 rounds:
○​ 30 sec SkiErg max effort
○​ 30 sec wall balls (lighter ball)
○​ 30 sec rest

Wednesday: Active Recovery + Technique

●​ Zone 2 Cardio (60 min):

○​ 20 min bike
○​ 20 min row
○​ 20 min SkiErg
○​ Focus on technique and consistent output
●​ Mobility work: 30 min
●​ Light technique practice:
○​ Empty sled drills
○​ Burpee form work
○​ Wall ball rhythm practice

Thursday: Full Body + Endurance

●​ Circuit Training (45 min): 3 rounds:

○​ Deadlift: 8 reps at 65% max
 ○​ Farmer's Walks: 40m
○​ Kettlebell Swings: 15 reps
○​ 250m row between rounds
●​ HYROX Practice Circuit: 4 rounds:
○​ 200m run
○​ 10 wall balls
○​ 10m sled push (light weight)
○​ 10 burpees
○​ 2 min rest between rounds

Friday: HIIT + Core

●​ Warm-up:
○​ 10 min mixed cardio (run/row/SkiErg)
○​ Movement prep
●​ HIIT Intervals: 6-8 rounds:
○​ 1 min high intensity
○​ 1 min rest Rotate between:
○​ Assault Bike
○​ Rower
○​ SkiErg
○​ Sled push/pull (light weight)
●​ Core Circuit: 3 rounds
○​ Planks: 45 sec
○​ Russian Twists: 20/side
○​ Hollow Holds: 30 sec
○​ Sandbag holds: 30 sec

Saturday: Endurance + Skills

●​ Long Cardio (75 min):

○​ 15 min run
○​ 15 min row
○​ 15 min SkiErg
○​ 15 min run
○​ 15 min bike
●​ Skill Practice (15 min):
○​ Wall ball technique
○​ Burpee broad jumps
○​ Sandbag carries
●​ Keep all cardio in Zone 2
Sunday: Rest

●​ Light stretching
●​ Foam rolling
●​ Optional 30 min walk
●​ Mobility work

Progressive Overload Plan

Week 1:

●​ Focus on form and technique

●​ Introduce all HYROX movements
●​ Establish baseline cardio capacity

Week 2:

●​ Increase cardio duration by 10%

●​ Add volume to skill work
●​ Begin sled work with very light loads

Week 3:

●​ Introduce mini-circuits with 2-3 movements

●​ Increase sled weight gradually
●​ Build wall ball volume

Week 4:

●​ Longer work intervals

●​ More complex movement combinations
●​ Prepare for Phase 2 loading

Recovery Protocols

1.​ Daily mobility work

2.​ Weekly massage/foam rolling
3.​ Sleep: 7-8 hours minimum
4.​ Deload every 4th week

Phase 2: HYROX Movement Integration (Weeks 5-8)

Focus: Introducing and mastering HYROX-specific movements while building work capacity
Equipment Standards Used

●​ Sled Push: 175lb/275lb (women/men)

●​ Sled Pull: 125lb/175lb (women/men)
●​ Wall Ball: 14lb/20lb (women/men) to 10ft target
●​ Sandbag: 45lb/70lb (women/men)
●​ SkiErg, Rower, and Running Surface matching competition

Weekly Template

Monday: Sled + Run Integration

●​ Warm-up: 15 min dynamic stretching + 800m easy run

●​ Skill Work (20 min):
○​ Sled push technique (start at 50% race weight - 137.5lb)
○​ Sled pull technique (start at 50% race weight - 87.5lb)
○​ Focus on optimal body position and pushing angles
●​ Main Work:
○​ 6-8 rounds:
■​ 50m sled push
■​ 200m run
■​ 50m sled pull
■​ 200m run
■​ 2 min rest between rounds
●​ Cooldown: 10 min mobility work

Tuesday: Upper Body + Wall Balls

●​ Warm-up:
○​ 5 min SkiErg (focus on technique)
○​ 5 min row (focus on power output)
○​ Shoulder mobility sequence
●​ Strength:
○​ Bench Press: 3x8 at 65% max
○​ Pull-ups: 4x6-8
○​ Push Press: 4x8
○​ Face Pulls: 3x15 (prehab)
●​ Wall Ball Skill Work:
○​ Technique practice: 3x10 slow, perfect reps
○​ Build to: 4 rounds of 30 sec work/30 sec rest
●​ Finisher:
 ○​ EMOM 10 min:
■​ 5 wall balls
■​ 5 push-ups
■​ Remaining time = rest

Wednesday: Active Recovery + Technique

●​ 45 min Zone 2 cardio (choice)

●​ Technique Practice (30 min):
○​ Burpee broad jumps: Focus on landing mechanics
○​ Sandbag carries: Proper grip and posture
○​ Light sled work: Movement patterns
●​ Mobility: 30 min focused on shoulders and hips

Thursday: Sandbag + Run

●​ Warm-up: 12 min alternating 1 min run/1 min walk

●​ Main Work:
○​ 5 rounds:
■​ 400m run
■​ 50m sandbag lunges
■​ 20 burpee broad jumps
■​ 2 min rest
●​ Strength Maintenance:
○​ Hack Squat: 3x8 at 65% max
○​ Romanian Deadlift: 3x10
●​ Core Work: 3 rounds
○​ Farmers Carry: 40m
○​ Plank: 45 sec
○​ Side Plank: 30 sec/side

Weekly Template

Friday: Mixed Modal + Race Simulation

●​ Warm-up:
○​ 5 min each: Run, Row, SkiErg
○​ Movement prep: 10 each wall ball, burpee, sandbag clean
●​ HYROX Station Practice (75% race weight/volume): 4 rounds:
○​ 1 min SkiErg (max calories)
○​ 8 wall balls (20lb)
 ○​ 25m sled push (200lb)
○​ 200m run
○​ 2 min rest between rounds
●​ Finisher:
○​ 3 rounds:
■​ 10 cal Row
■​ 10 cal SkiErg
■​ 200m run
■​ Rest 1:1 work ratio

Saturday: Long Volume Day

●​ Extended Warm-up (20 min):

○​ Light jog
○​ Dynamic stretching
○​ Movement prep
●​ Mini-HYROX Simulation:
○​ 1000m run
○​ 4 rounds:
■​ 30 sec SkiErg max effort
■​ 12 wall balls
■​ 20m sled push/pull
■​ 15 burpee broad jumps
■​ 20m sandbag carry
■​ 250m run between each round
●​ Cooldown:
○​ 10 min light row
○​ Mobility work
○​ Recovery protocols

Sunday: Rest

●​ Optional: 30 min walk

●​ Mobility work
●​ Recovery techniques (foam rolling, massage, etc.)

Progressive Overload Plan

Week 5:

●​ Sled work: Start at 50% of race weight

○​ Push: 137.5lb
 ○​ Pull: 87.5lb
●​ Wall Balls: Full 20lb but focus on perfect form
●​ SkiErg: Focus on technique and consistent power output
●​ Build comfort with all movements at competition standards

Week 6:

●​ Increase sled weights by 20%

●​ Add volume to wall balls
●​ Increase running segments

Week 7:

●​ Full HYROX weights for short durations

●​ Complex combinations of movements
●​ Reduce rest periods

Week 8:

●​ Test week with near-competition weights

●​ Focus on transition efficiency
●​ Include time trials of specific segments

Key Movement Standards to Master

1.​ Wall Balls:

○​ Full squat depth
○​ Proper ball path
○​ Target height consistency
2.​ Sled Push/Pull:
○​ Hip height and angle
○​ Arm position
○​ Foot placement and drive
3.​ Burpee Broad Jumps:
○​ Landing mechanics
○​ Efficient stand-up
○​ Jump distance consistency
4.​ Sandbag Carries:
○​ Pick-up technique
○​ Breathing pattern
○​ Grip endurance

Recovery Markers
Monitor:

●​ Sleep quality
●​ Morning heart rate
●​ Perceived effort vs actual output
●​ Joint/muscle soreness

Nutrition Focus

●​ Increase carb intake around workouts

●​ Protein timing for recovery
●​ Hydration: Add electrolytes during longer sessions

Phase 3: Event-Specific Training (Weeks 9-12)

Focus: Replicating race demands and building work capacity for full HYROX workouts

Equipment Standards (Men's Division)

●​ Sled Push: 275lb

●​ Sled Pull: 175lb
●​ Wall Ball: 20lb to 10ft target
●​ Sandbag: 70lb
●​ Running: 1km between stations
●​ Workout Stations: All at competition standard

Weekly Template

Monday: Speed + Power

●​ Warm-up (20 min):

○​ 1km run building pace
○​ Dynamic stretching
○​ Movement prep
●​ Speed Work:
○​ 8x200m run at 85-90% effort
○​ Rest walk back
●​ Power Circuit (4 rounds):
○​ 30 sec max effort SkiErg
○​ 15 wall balls
○​ 30 sec max effort row
○​ 1 min rest
 ●​ Strength Maintenance:
○​ Hack Squat: 3x6 at 70%
○​ RDL: 3x8
○​ Core work

Tuesday: Station Mastery

●​ Warm-up (15 min):

○​ Row 1000m
○​ Mobility work
●​ Technical Practice: 3 rounds of:
○​ Wall ball technique (5 min)
○​ Sled position drills (5 min)
○​ Burpee broad jump form (5 min)
●​ Main Work: Complete 2 rounds of:
○​ 1km run
○​ 40m sled pull (175lb)
○​ 1km run
○​ 40m sled push (275lb)
○​ 1km run
○​ 200m farmer's carry (70lb sandbag) Rest 5 min between rounds

Wednesday: Active Recovery

●​ Choice of:
○​ 45 min swim
○​ 45 min bike
○​ 45 min elliptical
●​ Mobility Work (30 min):
○​ Hip opening
○​ Thoracic mobility
○​ Ankle flexibility
●​ Light Skills Practice:
○​ Empty sled technique
○​ Wall ball form
○​ Movement patterns

Thursday: Endurance Focus

●​ Warm-up:
○​ 10 min row
 ○​ Dynamic stretching
●​ Main Work: 8 rounds:
○​ 500m run
○​ Then one of:
■​ 25 wall balls
■​ 20m sled push/pull
■​ 20 burpee broad jumps
■​ 1 min SkiErg
○​ 1 min rest
●​ Finisher:
○​ 1km time trial

Friday: HYROX Segments

●​ Warm-up (15 min):

○​ Mixed cardio
○​ Movement prep
●​ Work Block 1:
○​ 1km run
○​ 1000m SkiErg
○​ 1km run
○​ 50 wall balls
○​ Rest 5 min
●​ Work Block 2:
○​ 1km run
○​ Sled push/pull 40m each
○​ 1km run
○​ 80m sandbag carry
○​ Rest 5 min
●​ Work Block 3:
○​ 1km run
○​ 40 burpee broad jumps
○​ 1km run
○​ 1000m row
○​ Cool down

Saturday: Race Simulation

Alternate weeks between: Week A - Full HYROX Simulation:

●​ Complete 50-75% of full event

 ●​ Focus on pacing
●​ Practice nutrition/hydration

Week B - Station Focus:

●​ 4 rounds of:
○​ 500m run
○​ Complete 2 HYROX stations
○​ Rest 3 min
●​ Work on weakest movements

Sunday: Recovery

●​ Sleep in
●​ 30 min walk
●​ Mobility work
●​ Meal prep
●​ Recovery protocols

Progressive Overload Plan

Week 9:

●​ Build to 60% of race volume

●​ Full competition weights
●​ Focus on breathing patterns

Week 10:

●​ Increase to 70% race volume

●​ Work on transitions
●​ Race pace intervals

Week 11:

●​ Peak at 85% race volume

●​ Full station combinations
●​ Time trials

Week 12:

●​ Race simulation
●​ Technical refinement
 ●​ Transition practice

Race-Specific Skills Focus

1.​ Transitions:
○​ Practice quick equipment changes
○​ Efficient movement between stations
○​ Hydration/nutrition timing
2.​ Pacing:
○​ Heart rate management
○​ Running economy
○​ Station effort distribution
3.​ Technical Efficiency:
○​ Minimal rest between movements
○​ Optimal breathing patterns
○​ Equipment setup shortcuts

Recovery Requirements

●​ Daily mobility work

●​ Contrast showers
●​ Compression wear post-workout
●​ Weekly massage/foam rolling
●​ Sleep minimum 7 hours

Nutrition Strategy

●​ Pre-workout:
○​ 200-300 calories
○​ Focus on carbs
○​ 2-3 hours before
●​ During:
○​ Fast-acting carbs
○​ Electrolytes
○​ Practice race nutrition
●​ Post:
○​ 30g protein
○​ Complex carbs
○​ Hydration focus

Phase 4: Peak and Taper (Weeks 13-16)

Focus: Optimizing performance while ensuring full recovery for race day

Phase Structure

●​ Week 13: Final volume week

●​ Week 14: Technical refinement
●​ Week 15: Race-specific preparation
●​ Week 16: Taper week

Weekly Templates

WEEK 13 (Final Volume)

Monday: Last Heavy Session

●​ Warm-up (20 min):

○​ 1km run
○​ Dynamic stretching
○​ Movement prep
●​ Main Work: 4 rounds:
○​ 500m run
○​ 25 wall balls
○​ 500m run
○​ 20m sled push/pull (race weight)
○​ 500m run
○​ 20 burpee broad jumps
○​ 3 min rest
●​ Cooldown:
○​ 10 min row
○​ Mobility work

Tuesday: Strength + Skills

●​ Warm-up (15 min):

○​ SkiErg 800m
○​ Joint mobility
●​ Final Strength Work:
○​ Hack Squat: 3x6 at 75%
○​ Bench Press: 3x6 at 75%
○​ Pull-ups: 3x5
●​ Skills Practice:
○​ Wall ball technique
 ○​ Sled positioning
○​ Sandbag carries
●​ Finisher:
○​ 3 rounds: 1 min each station
○​ Rest 1:1

Wednesday: Active Recovery

●​ 45 min Zone 2 cardio

●​ Mobility work
●​ Light technique practice

Thursday: Race Pace Work

●​ Warm-up (15 min)

●​ 6x400m at race pace
●​ Rest: Walk 200m between
●​ Then: 3 rounds:
○​ 1 min SkiErg
○​ 15 wall balls
○​ 30 sec rest

Friday: Movement Patterns

●​ Technical practice
●​ No heavy loads
●​ Focus on efficiency

Saturday: Last Long Session

●​ 75% of HYROX distance

●​ Race pace effort
●​ Full recovery after

Sunday: Rest

●​ Light mobility
●​ Recovery protocols

WEEK 14 (Technical Refinement)

●​ Reduce volume by 25%

●​ Focus on quality movements
 ●​ Perfect transitions
●​ Similar structure to Week 13 but shorter durations

WEEK 15 (Race-Specific)

Monday: Mini-Circuits

●​ 3 rounds at race pace:

○​ 500m run
○​ 2 HYROX stations
○​ Full recovery between

Tuesday: Skills + Power

●​ Short, explosive movements

●​ Technical practice
●​ No grinding sets

Wednesday: Active Recovery

●​ Light cardio
●​ Mobility
●​ Mental preparation

Thursday: Race Preparation

●​ 2-3 station combinations

●​ Practice race strategy
●​ Transition work

Friday: Pre-Race Prep

●​ Light movement
●​ Mental rehearsal
●​ Equipment check

Saturday: Light Activation

●​ 20 min total body prep

●​ Few explosive movements
●​ Mobility work

Sunday: Rest
 ●​ Recovery
●​ Mental preparation

WEEK 16 (Race Week)

Monday: Light Movement

●​ 30 min cardio
●​ Mobility work
●​ No heavy lifting

Tuesday: Technical Practice

●​ Movement patterns only

●​ No fatigue-inducing work
●​ Focus on form

Wednesday: Active Recovery

●​ Light swimming or cycling

●​ Mobility work
●​ Mental preparation

Thursday: Race Prep

●​ 20 min light cardio

●​ Few explosive movements
●​ Technique practice

Friday: Pre-Race

●​ Light activation work

●​ 15 min mobility
●​ Mental rehearsal

Saturday: RACE DAY

●​ Specific warm-up protocol

●​ Race strategy execution
●​ Post-race recovery plan

Sunday: Recovery

●​ Light movement
 ●​ Celebrate!

Race Week Guidelines

1.​ Sleep:
○​ 8+ hours per night
○​ Consistent schedule
○​ No late nights
2.​ Nutrition:
○​ Maintain normal diet
○​ No new foods
○​ Hydration focus
○​ Carb loading strategy
3.​ Recovery:
○​ Light mobility daily
○​ Massage mid-week
○​ Compression wear
○​ Extra stretching
4.​ Mental Preparation:
○​ Course visualization
○​ Strategy review
○​ Confidence building
○​ Race plan refinement

Race Day Strategy

1.​ Pre-Race:
○​ Arrival 2 hours before
○​ Specific warm-up routine
○​ Equipment check
○​ Mental preparation
2.​ During Race:
○​ Pacing strategy
○​ Station approach plan
○​ Nutrition timing
○​ Mental cues
3.​ Post-Race:
○​ Immediate recovery
○​ Nutrition protocol
○​ Cool-down routine
○​ Recovery plan
Performance Metrics to Track

1.​ Heart Rate:

○​ Morning readings
○​ During workouts
○​ Recovery rates
2.​ Recovery Markers:
○​ Sleep quality
○​ Energy levels
○​ Muscle soreness
○​ Joint health
3.​ Training Readiness:
○​ Motivation levels
○​ Movement quality
○​ Technical efficiency
○​ Overall freshness

Final Week Nutrition

●​ 3 Days Pre-Race:
○​ Increase carbs gradually
○​ Maintain protein
○​ Reduce fiber
○​ Increase hydration
●​ Race Day:
○​ Pre-race meal (3-4 hours before)
○​ Racing fuel plan
○​ Post-race recovery

Progress Tracking

Weekly Benchmarks

Track the following:

1.​ 1km run time

2.​ Max unbroken wall balls
3.​ Sled push/pull efficiency
4.​ Sandbag carry capacity
5.​ Recovery metrics

Monthly Tests
 1.​ Modified HYROX circuit
2.​ Strength maintenance checks
3.​ Endurance markers

Nutrition Guidelines

●​ Maintain slight caloric deficit (300-500 cal/day)

●​ Protein: 1.8-2g per kg body weight
●​ Carbs: Time around workouts
●​ Hydration: 3-4L water daily

Recovery Protocols

1.​ Daily mobility work

2.​ Weekly massage/foam rolling
3.​ Sleep: 7-8 hours minimum
4.​ Deload every 4th week