New

Hyrox Training Program

HYROX: Build Your Engine

Strength & Conditioning, Endurance, Plyometrics, General Fitness, Functional Training, Women's Training, Power Sports

Coach

Jess King

Stop guessing what to do in the gym. Start training with a plan that prepares you for race day.

HYROX: Build Your Engine is a 12-week, six-day-a-week training program designed to build strength, improve running endurance, and help you keep moving when your legs are tired and your heart rate is high.

Every week combines purposeful strength work, running, HYROX station practice, and conditioning—so you can build the ability to run, work, and run again.

Here’s what you’ll train:

• Strength for sleds, carries, lunges, and wall balls • Running endurance and pacing • Race-specific conditioning and transitions • Core strength and muscular endurance

Created by a personal trainer with 13 years of coaching experience and firsthand HYROX race experience, this program gives you structure, progression, and a reason behind the work.

For athletes ready to train consistently, push themselves, and arrive at the start line feeling prepared.

Your next race starts with how you train today. Join Build Your Engine and get to work.

$75

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Run Stronger Between Stations

Running is the most demanding part of Hyrox. Get better at running to get better at your race.

Build Strength That Carries Over

Develop the strength to move heavy sleds, handle demanding carries, and tackle wall balls with more confidence.

Keep Going When It Gets Hard

Practice working under fatigue so you’re better prepared for the moments that challenge you most

Make Your Training Time Count

Follow structured, progressive workouts that give each session a purpose.

Show Up Knowing You Put in the Work

Replace “I hope I’m ready” with the confidence that comes from consistent, intentional preparation.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

sled // ski erg // rower // med ball // dumbbells

Recommended

barbell // ketllebells

Sample Week

Week 1 of 12-week program

Sunday

strength and conditioning

Glute Bridge

1 x 25

Inchworm

1 x 5

WORLD'S GREATEST STRETCH

1 x 5

Cat Cow

1 x 10

Band Walks

1 x 20

Back Squat

4 x 6

Chin-Up

4 x 8

Single Leg RDL

4 x 8

Ab Wheel

4 x 10

SkiErg

@ 300

Wall Balls

3 x 30

Walking Lunges

3 x 25

Sled Push

2 x 25

Monday

Power and Speed

Band Walks

1 x 20

Cat Cow

1 x 10

WORLD'S GREATEST STRETCH

1 x 5

Inchworm

1 x 5

Glute Bridge

1 x 25

Pogo Jump

2 x 0:30

Lateral Jumps

2 x 0:30

Depth Jump

2 x 10

Box Jump

3 x 5

Push-Up

Med Ball Slam

3 x 10

Burpee

3 x 10

KB swings

4 x 10

Tuesday

REST DAY

Wednesday

Easy Run and upper body

Glute Bridge

1 x 25

Inchworm

1 x 5

WORLD'S GREATEST STRETCH

1 x 5

Cat Cow

1 x 10

Band Walks

1 x 20

Run

1 x 1.5

Bench Press

3 x 6

Lat Pulldown

3 x 8

Paloff Press

3 x 10

Dips

3 x 6

Farmers carry

3 x 60

High Plank Drag

3 x 10

Thursday

Strength and engine

Glute Bridge

1 x 25

Band Walks

1 x 20

Cat Cow

1 x 10

WORLD'S GREATEST STRETCH

1 x 5

Inchworm

1 x 5

Deadlift

4 x 6

Side Plank

Pull-Up

Step-Ups

3 x 8

Sled Push

3 x 60

Friday

Hyrox Conditioning

Glute Bridge

1 x 25

Inchworm

1 x 5

WORLD'S GREATEST STRETCH

1 x 5

Cat Cow

1 x 10

Band Walks

1 x 20

Sprint

4 x 0:20

SkiErg

4 x 250

Wall Balls

4 x 30

Burpee

4 x 12

Airdyne

5 x 0:20

Saturday

REST

Coach

More from HYROX: Build Your Engine

Jess King

I’m Jess, a personal trainer with 13 years of coaching experience and a HYROX athlete. I help people build strength, improve endurance, and discover what they’re capable of. My coaching combines purposeful training with encouragement and accountability—so you can challenge yourself, see progress, and feel proud of your work.

Don't guess your hyrox training

You bring the effort. I’ll bring the plan. Let’s build the strength, endurance, and confidence to take on your next HYROX. Join today and let’s get to work.

Get Hyrox Training Program

FAQs

Who is training for?

Anyone with a consistent fitness foundation who’s ready to train with purpose for HYROX. Whether you’re preparing for your first race or chasing a faster finish, this program helps you build strength, endurance, and confidence.

What if I miss a day?

One missed workout won’t erase your progress. Pick back up with your schedule, prioritize recovery, and avoid cramming multiple hard sessions together. Consistency over 12 weeks matters more than one perfect week.

What equipment do I need?

Access to a gym with strength equipment and HYROX stations is ideal, including a sled, SkiErg, rower, wall ball, sandbag, and space for carries and lunges.

Can I move workouts around?

Yes—make the schedule work for your life. Keep recovery between demanding sessions whenever possible and avoid stacking your hardest workouts back to back.

Is this personalized coaching?

This is a structured training program you follow independently. You get a clear plan and progression without the cost of one-on-one coaching. I do offer one-one-one training.

Do I need to be signed up for a race?

No! You can follow this program to build strength and endurance, challenge yourself, and see whether HYROX is your next goal.

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