12-Week Hyrox Race Ready Program 2026
LizMayFit
You don't need to train harder.
You need to train with structure.
Most HYROX athletes already work hard.
The problem isn't effort.
It's knowing what to do, when to do it, and how hard it should feel.
The 12-Week HYROX Race Ready Program removes the guesswork.
Over 12 structured weeks you'll: build your aerobic engine, improve your running, develop race-specific strength, and learn how to pace HYROX properly...
...all without burning yourself into the ground.
Every session has a purpose. Every phase builds on the last.
No random workouts. No endless suffering.
Stop guessing and start training with intention.
Own Your Pace. Own Your Race.
Warm-up
A
2-3 min on any machine, easy pace 2 Rounds: Good Mornings x 10 reps Deep Squat to Hamstring Stretch x 6 reps Scapular Push-ups x 8 reps
Power Primer
B
EMOM x 4 rounds: On every minute, complete the reps within that minute. Any remaining time in the minute is rest, before the new minute/exercise starts. Min 1) 4 x Wall Ball Push Press Throw @ light weight Min 2) 3 x Broad Jump @ 90% effort Coaching Notes: > Move fast and explosive > Full reset between reps > Broad jumps should feel springy, not heavy
C
Contralateral RFESS
5 x 5
Push + Carry Block
D
E2MOM x 10 min: Every 2 minutes complete: 5 x DB Chest Press @ 2 RIR 20m Farmer Carry @ same DBs as above 3 x Incline Explosive Push-Ups Coaching Notes: > Chest press should be 2 reps in reserve and weights should move fast (not grinding and slow) > Farmer carry posture tall and controlled > Do not rush transitions
Support Accessories
E
2-3 Rounds: 10 × Band Pull Aparts 8 × Plate Front Raises 15sec Deadbug Hold 15sec Hollow Hold Rest as needed between exercises and rounds.
Cool-down
F
60sec/side Couch Stretch 60sec/side Pigeon Stretch
Aerobic Prep
A
5min Easy Jog Conversational pace
Mobility & Activation
B
2 Rounds: 10 × Leg Swings (Forward) per side 10 × Leg Swings (Crossbody) per side 10 x Hamstring Sweeps
Running Primer
C
2 Rounds: 10m A-March 10m High Skips 10m Fast Feet
HR Build-up
D
2 Rounds: 60sec Build from a jog to a fast run 60sec Walk
E
Running
10 x 1:00
Cool-Down
F
5 min VERY easy jog/walk Standing Step Calf Stretch x 30sec Single Leg Hamstring Stretch x 30sec/leg
Dynamic Mobility
A
2min on any machine, easy pace 2 Rounds: Knee-Over-Toe Ankle Rocks × 10/side 90/90 Hip Switches × 6/side Deep Squat + Thoracic Rotation × 4/side
Skill Block
B
E90MOM x 4 Rounds Every 90 sec, complete: Plank Forward Leans x 20-30sec Snap Downs x 6 reps Any remaining time in the 90 seconds is rest.
C
Wall Balls (Squat Target)
8, 8, 8, 10, 10, 10, 12, 12
Burpee Development
D
Every 75sec x 6 Rounds totals Round 1: 12 x Step Back + Step In Burpees Round 2: 10 x Jump Back + Step In Burpees Round 3: 12 x Jump Back + Step In Burpees Round 4: 10 x Jump Back + Jump In Burpees Round 5: 12 x Jump Back + Jump In Burpees Round 6: 10 x Jump Box Step-up
Conditioning Block
E
3-4 Rounds: 500m SkiErg OR Row 20m Goblet or Single Front Rack Walking Lunges @ 50-60% Race Load total Rest 90sec Weight recommendation: > Race Load 10kg = Use 2.5kg DBs > Race Load 20kg = Use 5kg DBs SkiErg/Row: If you’ve raced HYROX before: > Aim for approximately 5–10 sec/500m slower than your usual race pace If you’re newer to HYROX: > Focus on smooth rhythm rather than speed think: > 1 second powerful drive > 2 second controlled recovery
Cooldown
F
5–10min easy bike or walk
Warm-up
A
2-3 min on any machine, easy pace 2 Rounds: 6x/side Quadruped T-Spine Rotations 20sec Deep Squat Hold 20sec/side Single Leg Glute Bridge Hold 30sec/side Banded Front Rack Opener
Power Prep
B
2-3 Rounds KB Swings x 6 power reps > Hinge back, snap tall, no squat pattern. Deadbugs x 6 reps/side > Pelvis still, ribs down, slow limbs.
Foundational Squat Progression
C
Every 2 Minutes x 7 Rounds Rounds 1 + 2) 5 × Heels-Elevated Goblet Squats Rounds 3+4) 5 × Heels-Elevated Dual KB Front Rack Squats Rounds 5–7) 5 × Heels-Elevated Barbell Front Squats Any remaining time in the 2 minutes is rest. Loading Guidance > Start conservatively > 2-3 RIR (reps in reserve) Today is about: > Learning positioning > Understanding the front rack > Building confidence in the movement > NOT: lifting heavy. Coaching Notes: > Controlled lowering (~2 sec) > Squat to parallel or slightly below while maintaining posture > Elbows high throughout > Prioritise movement quality over load
Posterior Chain + Upper Back
D
EMOM x 9min (3 Rounds) Min 1) 6 × Landmine B-stance RDL (Left) Min 2) 6 × Landmine B-Stance RDL (Right) Min 3) 6–8 × Explosive Inverted Rows Coaching notes: > Landmine RDL - stay square through the hips > Explosive Rows - chest proud and glutes tucked + squeezed, like a plank
Foot + Calf Resilience
E
1-2 Rounds: Elevated Straight Leg Calf Raises x 12 reps Bent Knee Calf Raises x 12 reps Rest as needed between exercises and rounds.
Running Primer
A
2 Rounds: 10 x Heel to Toe Rocks 10 × Leg Swings (Forward) per side 10 × Leg Swings (Crossbody) per side 10 x Alternating Side Bends
B
Running
1 x 40:00
C
Air Squat
10 x 10
Cool-Down
D
2–3 min Walk Walk The Dog x30sec Seated Glute Stretch x 30sec/side
Lizzie May
Certified Hyrox Performance Coach and Personal Trainer with experience competing in CrossFit and Hyrox events. Lizzie's coaching blends strength, endurance, and race-specific strategy to help you build confidence, efficiency, and resilience.
HYROX isn't won by the athlete who trains the hardest. It's won by the athlete who manages effort best. That's why this program focuses heavily on running development, aerobic cross training, Hyrox drills, and strength to support your running.
Get 12-Week Hyrox Race Ready Program 2026
Alejandra
Women's Doubles PB
Verified Athlete"Lizzieeeee guess what!!! We beat our time by 8 minutes! Thank you so much for your coaching and amazing program."
Joanne
Hyrox Solo PB
Verified Athlete"I got a PB! Shaved 8 minutes off my last race. Thank you for the program! The detailed workouts really helped improve my training."
Allison
First Hyrox Race
Verified Athlete"I just completed my first open solo in Houston last night! Your program helped me feel confident heading into it and I executed exactly how I wanted to!"
Victoria
Hyrox Solo PB
Verified Athlete"I just completed your program before London Hyrox and got a 4:54min PB! I was controlling the race and my burpees improved by 2 minutes!"
