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Zero to Hyrox

Abdelrahman Elkhoderi

Functional Fitness, Strength & Conditioning, Endurance
Coach
Abdelrahman Elkhoderi

You signed up for your first Hyrox. Now what?

Most people hammer brutal intervals until race day, then show up burnt out or undertrained. Zero to Hyrox is the opposite: a 12-week plan built by a certified strength & conditioning specialist (CSCS) and sports physio to take an everyday gym-goer, even one who can't run yet, to a strong, confident first Hyrox finish.

ENGINEERED LIKE REAL ATHLETIC TRAINING

This program is periodized, the same method used to prepare competitive athletes, across three phases:

Foundation (Wks 1-4): aerobic base, learn the movements. Goal: run 5K.

Build (Wks 5-8): compromised running, strength-endurance, stations toward race weight. Goal: run 8K.

Race Prep (Wks 9-12): race-pace running, full simulation, then taper. Goal: run 10K plus a full rehearsal.

Deloads at Weeks 4 and 8 and a Week-12 taper manage fatigue on purpose, so you peak when it counts.

WHAT'S INSIDE

12 weeks in the app. 4 focused training days per week. A complete 3K to 10K running build. All 8 Hyrox stations from beginner to race weight. A full 8-station dress rehearsal before race day.

STEP 1 OF THE HYROX ROADMAP

Zero to Hyrox gets you across your first finish line and sets you up to level up to the next stage (intermediate, coming soon). Start where you are. Climb from there.

$69
Get Zero to Hyrox
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No running background required
A step-by-step running build takes you from a 3K jog to a confident 10K, mostly at an easy, conversational pace. You don't need to be a runner. You become one.
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Learn all 8 stations from scratch
SkiErg, sleds, burpee broad jumps, rowing, farmers carry, sandbag lunges, and wall balls, introduced light and progressed to full race weight. Nothing is new on race day.
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Strength that carries you
Heavy, low-rep compound work builds the engine and durability to hold your form when you're tired, deep into a station, not just gas you out.
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A full race-day dress rehearsal
By Week 11 you run a complete 8-station simulation at race weight. You'll know your pacing, your transitions, and exactly what race day feels like, before you toe the line.
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Built to peak you, not bury you
Planned phases, deload weeks, and a real taper mean you arrive on race day fresh and ready, the way actual athletes are programmed, not smoked into the ground the week before.
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of an Entry Level Hyrox Athlete
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Detailed, expert instruction
I will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Squat Rack // Barbell // Track/Treadmill for Running // Dumbbells // Medicine Balls // Rower // SkiErg // Sled
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Sample Week
Week 1 of 12-week program
Sunday
Day 1 — Lower Strength + Run Base

A

Back Squat

3 x 5 @ 7

B

Romanian Deadlift

3 x 5 @ 7

C

Walking Lunge

3 x 10

D

Calf Raise

3 x 12

E

Run

1 x 20:00

Monday
Day 2 — Upper Strength + Station Skill

A

Bench Press

3 x 5 @ 7

B

Pull-Up

3 x 5 @ 7

C

DB Shoulder Press

3 x 6

D

Chest-Supported DB Row

3 x 10

E

SkiErg

3 x 250

F

Wall Balls

3 x 10

G

Rowing

3 x 250

Wednesday
Day 3 — Long Zone 2 Run

A

Run

1 x 28:00

Thursday
Day 4 — Full-Body + Station Circuit

A

Box Jump

3 x 5

B

Trap Bar Deadlift

3 x 5 @ 7

C

Sled Push

3 x 25

D

Farmers carry

3 x 40

E

Sandbag Lunges

3 x 20

Coach
More from Abdelrahman Elkhoderi
coach-avatar Abdelrahman Elkhoderi

Competitive swimmer of 20+ years, sports physiotherapist, and program designer with 5+ years building plans for both pro athletes and everyday beginners.

FAQs
WHO IT'S FOR?
You've signed up for your first Hyrox, you can train but aren't a runner yet, and you want a real plan, not random punishment.
I've barely run before. Can I still do this?
Yes, that's exactly who it's for. The running build starts gentle and grows you to a confident 10K, mostly at an easy pace.
Do I need a full Hyrox gym?
No. A standard gym covers most of it, and the program includes substitutions for the sled, sandbag, and other stations.
How much time does it take?
Four focused sessions a week, about 60-75 minutes each, built around fatigue management so it fits a normal schedule.

More from Abdelrahman Elkhoderi

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Zero to Hyrox
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