This program is strategically structured to improve all aspects of Hyrox competition, including running, sled pushes/pulls, burpee broad jumps, and rowing.

🏋️ Strength & Functional Training – Build muscular endurance for sleds, lunges, and wall balls.

🏃 Run-Focused Conditioning – Increase stamina and pacing for the 8 x 1km run segments.

🔥 High-Intensity Workouts – Simulate race conditions with time-efficient, effective sessions.

📊 Progressive Overload – Avoid plateaus and steadily improve performance.

📅 Weekly Training Schedule – Clear guidance on when to train, how to recover, and when to push harder.

Many competitors fail to train effectively for Hyrox, either overtraining or neglecting key energy systems. This plan follows a periodized approach, balancing strength, endurance, and speed to optimize both aerobic and anaerobic energy systems.

🔍 Research-Backed Training Methods
A study published in the Journal of Strength and Conditioning Research (2020) found that high-intensity interval training (HIIT) combined with strength training significantly improves performance in hybrid endurance events like Hyrox.

🔍 Optimal Strength-Endurance Balance
A 2021 study from the European Journal of Applied Physiology concluded that athletes combining progressive resistance training with endurance work saw greater efficiency in events requiring both strength and cardiovascular capacity—exactly what Hyrox demands.

This program applies these proven training principles, ensuring you’re not just working hard but working smart.

✅ First-Time Competitors – Build race-day confidence with structured, easy-to-follow workouts.
✅ Experienced Hyrox Athletes – Break plateaus, improve pacing, and set new PRs.
✅ CrossFit & Functional Fitness Enthusiasts – Convert gym performance into race-ready conditioning.
✅ Runners Looking to Add Strength – Balance endurance training with the muscle and power needed for Hyrox.

✔ Full 8-Week Training Program – Detailed 5 workouts for each week with rest and active recovery days.
✔ Hyrox-Specific Workouts – Drills and progressions targeting each race movement as well as race-day sims.
✔ Run-Specific Sessions – Improve pacing, endurance, and speed.
✔ Warm-Ups & Recovery Guidance – Reduce injury risk and maximize training efficiency.

✅ Designed by Competitive Hyrox & CrossFit Athletes – Created based on real-world experience.
✅ Optimized for All Levels – Whether you’re racing Open, Pro, or Doubles, this plan adapts to your ability.
✅ Flexible & Time-Efficient – Effective sessions that fit into busy schedules.
✅ Proven to Work – Trusted by hundreds of athletes who have smashed PBs and Hyrox goals.

🚀 Take the Guesswork Out of Training – Get Race Ready Today! 🚀

With a passion for functional fitness and years of experience in coaching, I specialise in helping athletes and everyday competitors build the strength, endurance, and strategy needed to dominate their next Hyrox race. As a dedicated coach and CrossFit enthusiast, I understand the demands of hybrid fitness races and what it takes to perform at your best.

I’ve programmed workouts for athletes of all levels, from beginners taking on their first endurance challenge to experienced competitors looking to improve their times. My training approach is built on science-backed programming, progressive overload, and targeted conditioning—ensuring you develop the engine, power, and mental resilience required to excel in your next race.

With my coaching, you’re not just following a plan—you’re following a structured pathway to peak performance. Every workout is designed with purpose, combining strength, skill, and cardiovascular intensity to help you push beyond limits and achieve your fastest, strongest race yet.

Whether you’re aiming for a personal best or stepping up to competitive level, I’ll provide the structure, motivation, and expert guidance you need to succeed.

Let’s get to work.