Hyrox Training Plans

Welcome to the ultimate training plan resource for HYROX athletes. Whether you're a beginner looking for foundational programmes or an elite athlete seeking to smash records, we've got something for you. Take a look at our meticulously crafted training plans designed to fit your lifestyle, performance goals, and preferred training platforms.

Choose from our:

> PDF HYROX Plans

> TrainingPeaks HYROX Plans

> Customised HYROX Training Plan

PDF HYROX Training Plans

Grab our downloadable PDFs for a straightforward, easy-to-follow training routine.

New to HYROX or not sure where to start? Incorporate our free conditioning workouts into your HYROX-specific sessions.

FREE

12-WEEK HYROX BUILD PROGRAMME (RUN BIASED)

Similar to the strength-biased program but with a greater emphasis on running, this programme will prepare you for a HYROX event by focusing on endurance running while also incorporating functional strength workout

£12

12-WEEK HYROX BUILD PROGRAMME (RUN BIASED)

A programme specifically designed for those preparing for a HYROX event, with a greater emphasis on strength training. Expect a blend of functional workouts and heavy lifting sessions to build the strength necessary for the competition.

£12

PDF

Training Peaks HYROX Plans: The Science-Backed Approach

TRAININGPEAKS

Choose from our range of Training Peaks HYROX Training Programmes, designed to offer targeted, efficient, and customisable training solutions for your HYROX goals. With a focus on real-world performance data, these plans enable you to train more effectively.

Key Features:

Targeted Training: Specific plans for different phases of your HYROX preparation.
Customisable: Easily adapt the programme to suit your needs and training schedule.
Heart Rate Zone Management: Simple, effective guidelines for training within ideal heart rate zones.
Free Testing Week: Kickstart your plan with a week of testing to inform your training strategy.

Testing Week

The HYROX Testing Week provides comprehensive assessments in aerobic and anaerobic capacities, strength, and muscular endurance to create a personalised training and nutrition plan. This data-driven approach sets a baseline for tracking your progress effectively.

FREE

12 Week Beginner Programme

This beginner-friendly 12-week HYROX plan is tailored for individuals new to HYROX competitions. It’s designed for those who have a basic level of fitness and are ready to elevate their training to tackle the unique challenges of a HYROX event. With a focus on building a solid foundation, this plan carefully progresses from core training to HYROX-specific preparation.

$30

12 Week Base Phase

This 12-week base build programme focuses on foundational strength and endurance, incorporating two strength sessions, three varied runs, and an erg workout each week. Designed for athletes with moderate fitness, it offers a scalable and multifaceted approach to prepare you for more intensive HYROX training.

$20

6 Week Intensification Phase

This 6-week plan with a subsequent 1-week testing period acts as an intensification phase leading into an 8-week pre-competition build for HYROX. Designed to fine-tune strength, running endurance, and HYROX-specific skills, the programme includes targeted sessions from strength & specific HYROX weak point developers, all aimed at preparing you to compete, not just complete.

$20

8 Week Build & Taper - Compete

This 8-week programme, including a 1-week taper, is designed for HYROX athletes with a very good level of fitness, aiming for peak performance in competitions. With 8 sessions per week spread over 5 days, they include a mixture of strength sessions, HYROX-specific, running, and erg workouts to offer a balanced yet intense training regimen for maximal gains.

$30

8 Week Build & Taper - Beginner To Intermediate

This 8-week programme, including a 1-week taper, is designed for HYROX athletes who can proficiently perform all event-specific movements but have limited time, with 3 to 4 sessions per week. It offers a condensed yet effective training approach, focusing on strength, HYROX-specific tasks, and aerobic conditioning to optimise your performance.

$20

Jack Braniff MSc

PERFORMANCE COACH

Like many of you, I've explored various aspects of fitness – from lifting weights to hitting the pavement. While I may not be breaking world records, my diverse experience over 15 years in coaching has given me a broad perspective on what it takes to excel in different fitness arenas.

As an official HYROX coach (foundation & Level 1) and gym affiliate, I'm deeply embedded in the world of hybrid training. My credentials include a master's degree in sports and exercise nutrition, certification as a Human Performance Hybrid Master Course Coach, and VDOT certified running trainer status. Plus, I've performed hundreds of VO2Max and lactate tests, giving me a thorough understanding of running physiology and what it takes to optimise performance.

Here's What This Means for You:

Whether you're passionate about strength training, endurance sports, HYROX competitions, CrossFit, or just general fitness, I'm here to help you find the ideal balance. My goal is to guide you towards unleashing your full potential, blending strength and endurance in a way that suits your personal goals and lifestyle.

Get in touch with me jack@boxnutrition.co.uk