Hyrox Prep Program is a 12-week structured HYROX preparation program with four training sessions per week. It builds lower-body strength and heavy sled mechanics, aerobic threshold running, SkiErg and rowing intervals, and upper-body grip and pull-up endurance, alongside compromised running and functional station practice - including burpee broad jumps, Farmers Carries, sandbag walking lunges and wall balls - plus long aerobic engine work and HYROX race simulations. Training progresses through four phases: aerobic base and movement mechanics (weeks 1-4), strength endurance and lactate threshold (weeks 5-8), race specificity and peak simulation (weeks 9-11), and taper and race execution (week 12). It prepares athletes for the HYROX race format of eight 1 km runs alternating with eight functional stations, for Open and Pro divisions, individual or doubles.