HYROX RACE READY - 12 WEEKS + RACE WEEK
Squad Performance
Functional Fitness, Functional Training, Strength & ConditioningWhether you're starting from zero, with no running base, chasing a PB, stepping up a category, or trying HYROX for the first time, this program meets you where you are. It's built for everyday athletes: people training around work, family, and everything else life throws at them, not full-time athletes with nothing else on their plate. Every week is planned meticulously, based on real coaching experience, not guesswork, not random online workouts. Designed to build you up, not burn you out.
Weekly Structure
Six days of training, one full rest day to recover. 6–10 hours a week depending on your level - beginner, intermediate or advanced - with run volume adjusted to match.
2x strength sessions (a push day and a pull day, built for Hyrox demands) 4x running sessions (threshold/interval, easy, compromised, long/tempo) 2x Hyrox-specific sessions (one erg-focused, one compromised running) 1x mobility, stability and core - so the little things get handled before they become big ones
That's 2 quality/hard days, 2 easy/aerobic days, 2 moderate days. Nothing random, every session earns its place.
The 12-Week Build
Phase 1 - Capacity & Build: lower volume that steadily increases, preparing you for what's to come. Phase 2 - Test & Peak: a condensed simulation done early enough to recover from and work on what it exposes, before sessions peak in volume and intensity. Phase 3 - Taper: volume drops so you can absorb the training and show up fresh.
Plus Race Week Prep
On top of the 12 weeks, you get a dedicated race week plan - so the final days before you step on the floor aren't left to guesswork.
This is the same program I run with my athletes in person.
Prep
A
Full Body Strength Warm Up
10 reps each exercises (5 each side if unilateral) Complete 2 sets or rounds of every exercise. -Can do scap push ups on knees -Can use DB instead of KB for bottom up press -Light weights for DB Caption
B
Front Squat
6, 6, 9, 9
C
DB Bench Press
8, 8, 5, 5, 5
D
DB Walking Lunge
3 x 20
E
Half-Kneeling DB Shoulder Press
3 x 8
F
Sled Push
4 x 12.5
Conditioning
A
Running Warm Up
Mobility and activations - 10 reps x 2 rounds Run prep - 10 reps x 2 rounds (build up sprint x 20m x 2), build intensity second round
B
Run
1 x 10:00
C
Run
8 x 3:00
D
Run
1 x 10:00
Conditioning
A
Hyrox Warm Up
Mobility first - 10 reps Then the dynamic movement, 30 seconds on each to build up heart rate Can use assault bike for some quick sprints to get HR up WARM UP WITH INTENT - Goal is to get HR >150 by end of warm up and then straight into the session
B1
Rowing
3 x 2:00
B2
Wall Balls
3 x 10-16
C1
SkiErg
3 x 2:00
C2
Burpee to Plate
3 x 6-10
D1
Stationary Bike
3 x 2:00
D2
Suitcase Deadlift - Bilateral
3 x 8-12
A
Run
1 x 35:00
B
Run
6 x 0:30
Prep
A
Full Body Strength Warm Up
10 reps each exercises (5 each side if unilateral) Complete 2 sets or rounds of every exercise. -Can do scap push ups on knees -Can use DB instead of KB for bottom up press -Light weights for DB Caption
B
Trap Bar Deadlift
6, 6, 9, 9
C
Pull-Up
3 x 8
D
Single Leg RDL
3 x 8
E
1-Arm DB Row
3 x 8
F
Seated Calf Raise
3 x 12
G
Sled Pull
3 x 12.5
A
Stationary Bike
1 x 30:00
A1
Counterbalance Squat
3 x 10
A2
Front Foot Elevated Split Squat (Mobility)
3 x 8
A3
Spider lunges
3 x 6
A4
Scap push ups (knees)
3 x 10
A5
Kneeling Thoracic Extension
3 x 0:20
B1
Unilateral RDL
3 x 8
B2
Single leg elevated hip thrust
3 x 10
B3
Banded Hip Flexor Pull
3 x 10
B4
KB Bottoms Up Press
3 x 8
C1
Elbow Side Plank
3 x 0:30
C2
Paloff Press with Rotation
3 x 10
C3
Ab Rollout
3 x 10
Conditioning
A
Hyrox Warm Up
Where possible, start with a 5 mins of cardio via a run or bike or erg. Get a few short and fast efforts in. Mobility - 10 reps with movement increasing each rep. Dynamic movements to get HR up above 150 bpm - approximately 30-45 seconds of each
B1
Run
1 x 3:00
B2
Ski Erg
3 x 125
B3
Run
1 x 3:00
B4
Sled Push
3 x 0:30
C1
Run
1 x 3:00
C2
Assault Bike
3 x 15
C3
Run
1 x 3:00
C4
KB Farmer's Walk
3 x 0:35
D1
Run
1 x 3:00
D2
Sandbag Walking Lunge
3 x 20
D3
Run
1 x 3:00
D4
Burpee Broad Jump
3 x 8-12
E1
Run
1 x 3:00
E2
Rowing
3 x 125
E3
Run
1 x 3:00
E4
Wall Balls
3 x 12-18
F1
Run
1 x 3:00
F2
Stationary Bike
3 x 0:40
F3
Run
1 x 3:00
F4
Devils Press
3 x 6-10
A
Run
1 x 60:00
Steph Carroll
Physio for 18 years S&C coach and athlete for over 5 years. Competed at World Championships, 3 x podium finishes. Coached 100+ Hyrox athletes, from beginners to podium finishers, including a pro women's doubles team to 3rd at the World Championships in Stockholm. 3+ years coaching Hyrox.
You don't need to be a full time athlete to train like one. You need a plan. This is the same program I coach in person - built the same way, meticulously, based on what actually works. If you're ready to train with purpose instead of guessing your way th
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