COHORT PROGRAMMES · HYROX
HYROX Athlete
A 16-week HYROX programme that combines threshold running, strength work and practice moving from runs into stations. It includes a dedicated peak week to prepare for race day and a post-race recovery week before your next training block.
YOUR TRAINING BLOCK
Duration
16 weeks
Schedule
6 scheduled days per week
Sessions
1 session per scheduled day
Price
£99 one-off
Get HYROX Athlete
Delivered through the FITR app
Who it’s for
For athletes who already run and strength train and want a structured build towards a HYROX race.
How the week works
Build your running and practise moving from runs into stations. Week 9 starts a more race-specific block, with sled work, race-weight wall balls and sustained conditioning.
What you’ll need
Race training. Somewhere to run, a rower, SkiErg, weighted sled and lane, sandbag, and a wall ball and target.
Gym equipment. Air bike, barbell and plates, dumbbells and bench, cable station, resistance bands, suspension straps, a GHD and a plyo box.
Sample training week · Week 9
Day 1
Threshold run
Four 10-minute efforts at threshold pace, with three minutes of walking between efforts.
Day 2
Strength and sled conditioning
Barbell push presses and cable rows, followed by four rounds of rowing, sled pushes and sandbag lunges.
Day 3
Run into stations
Five rounds starting every six minutes. Each round combines an 800 m run, 20 wall balls and 10 burpees.
Day 4
Recovery
Full rest, or 45 minutes of easy Zone 2 cardio or yoga and mobility.
Day 5
Race-specific conditioning
A 40-minute session alternating 400 m runs with SkiErg and wall balls at a sustainable pace.
Day 6
Heavy sled work and conditioning
Heavy 12.5 m sled pushes and accessory strength work, followed by four rounds of rowing, thrusters and box jump-overs.
Day 7
Rest
No session scheduled.