Program · HYROX Training
HYROX Phase 1.
4-Week Base Build
A 4-week HYROX-specific base phase built off existing strength and running fitness. Combines heavy lower strength, running intervals, tempo work, sled training, and hybrid conditioning to develop the engine, legs, and pacing control needed for HYROX competition. Phase 2 progresses toward 1km repeats and full race simulations.
4
Weeks
6×
Per week
intermediate
Why this works
A base phase that pairs heavy leg strength with three kinds of running — intervals, tempo and long easy runs — plus sled work, so the legs and the engine HYROX needs are built together.
Week 1 focus
Week 1
Week 1 of 4 · weeks unlock as you log
Week 1 · 7 sessions