Hyrox Advanced
Start Performance
Block 1: 4 Week Building Phase -build running base, acclimate to 4 days per week of running -maintenance work with strength; more specific practice with obstacles & muscle endurance development -build exposure to race pace running in isolation (control total volume, extend set lengths: density) -build W prime on Ergs (severe intensity domain activity)
Block 2: 4 Week Sport Specific Phase -begin practicing front half obstacle work with running -increase volume of race pace running -increase total weekly running volume (peaking towards end of block)
Transition Week: -pull volume back while exposing him to new layout -test simulation at race pace (~60% of total volume) to see how he handles it
Block 3: 5 Week Pre-Competition Phase -Control total running volume (prioritize exposure to race pace running) -Include faster than race pace running with ergs & obstacles -Race specific session on Saturday’s -Watch eccentric loading with resistance training (leveraging clusters) -Race Simulation 1 week out at ~75% of race volume
Circuit
A
2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations
Run and Bike
B
500m Run 1000m Echo Bike or Assault Bike Rounds 1-3 @ Easy Pace/Easy Effort Round 4 @ Moderate Pace/Moderate Effort Round 5 @ Fast Pace/High Effort Repeat sequence for rounds 6-10
EMOM x 10 Minutes
A
1st min - 10 Right Arm DB Hang Power Snatch @ moderate load 2nd min - 10 Left Arm DB Hang Power Snatch @ moderate load 3rd min - 10 Right Leg Bulgarian Split Squat @ 40X0 - unweighted 4th min - 10 Left Leg Bulgarian Split Squat @ 40X0 - unweighted 5th min - 10 sec Echo Bike or Assault Bike @ near all out
B
Pause Back Squat
3 x 8
Every 90 sec x 10 sets
C
1st set - 5 Strict Pull Ups + in remaining time - Rowing @ Easy Pace/Easy Effort 2nd set - 5 Strict Ring Dips + in remaining time - Echo Bike or Assault Bike @ Easy Pace/Easy Effort
D
Dumbell RDL
3 x 12
5 rounds for time:
E
1 minute DB Farmer Carry @ moderate load 10 Burpee Broad Jumps
Circuit
A
2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations
Run + Ergs
B
1000m Run @ Half Marathon Pace 1000m Row @ Easy Pace/Easy Effort 1000m Run @ Half Marathon Pace 1000m Ski @ Easy Pace/Easy Effort 1000m Run @ Half Marathon Pace
10 sets @ high effort/repeatable pace
C
30 sec Run Calories 30 sec Rest 30 sec Row Calories 30 sec Rest 30 sec Ski Calories 30 sec Rest *maintain output from set to set
EMOM x 10 minutes
A
1st min - 5 Right Arm DB Hang Power Clean to Overhead @ moderate load 2nd min - 5 Left Arm DB Hang Power Clean to Overhead @ moderate load 3rd min - 10 Right Leg Step Up @ 20/24" 4th min - 10 Left Leg Step Up @ 20/24" 5th min - 10 sec Row @ near all out
B
Trap Bar Deadlift
3 x 8
C
Push Press
10, 9, 8
D
Barbell Split Squat
3 x 8
E
Strict Toes to Bar
3 x 10
Circuit
A
2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations
Complete
B
20 minutes @ Easy Pace/Easy Effort: 500m Row 500m Run 500m Ski 500m Run (5 min Rest) 3 minutes @ High Effort: 500m Row *in remaining time: Running for Distance (into) 3 minute C2 Bike @ Easy Pace/Easy Effort (into) 3 minutes @ High Effort: 500m Ski *in remaining time: Running for Distance (into) 3 minute C2 Bike @ Easy Pace/Easy Effort (into) 3 minutes @ High Effort: 500m Row *in remaining time: Running for Distance (into) 3 minute C2 Bike @ Easy Pace/Easy Effort (into) 3 minutes @ High Effort: 500m Ski *in remaining time: Running for Distance (into) 3 minute C2 Bike @ Easy Pace/Easy Effort
Circuit
A
2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations
B
Run
6000, 1000, 1000
This isn’t just another Hyrox plan. It’s a blueprint for showing up on race day with clarity, confidence. If you’re ready to train with intention, push with purpose, and finally compete at the level you know you’re capable of this is your next step.
Get Hyrox Advanced
João R.
38, business owner
Verified Athlete""I thought I was already training hard, but this program showed me the difference between working hard and working with purpose. I learned how to pace properly and manage fatigue. For the first time, I finished a race simulation feeling in control instead of getting swallowed by the workout.""
Marta S.
34, mother & recreational athlete
Verified Athlete""What surprised me most was the structure. I never felt lost or overwhelmed. Every week had a clear intention. I increased my running volume without aches, and the ergs stopped crushing me. I’m faster, more consistent, and more importantlyI feel confident.""
Ricardo P.
41, team manager
Verified Athlete""I used to get injured halfway through every prep. This time was different. The way intensity is distributed and how each block progresses kept me healthy and progressing. By the end of Block 3 I was faster, stronger, and not dragging that constant fatigue I used to think was normal.""
Leonor M.
29, Hyrox competitor
Verified Athlete""This program exposed my real weaknesses. It wasn’t strength… it was holding race pace between obstacles. The specific sessions and the simulations completely changed that. I went into the event knowing exactly what to expect. I actually felt prepared.""
