New

Fitness Racing / Hyrox - open / pro - All in one - 10 week Race Plan

no hyde

Functional Fitness, Strength & Conditioning
Coach
Josephine Noack

This 10-week plan prepares you perfectly for your next fitness race, such as Hyrox.

The training programme includes endurance and strength training as well as specific workouts, all structured and planned in detail. The structure of the sessions and weeks is designed to make you stronger in all areas. A complete plan, holistic, evidence-based and tried and tested!

The plan is designed for athletes who already have a solid foundation in running (can run 60 minutes or 10 kilometres comfortably) and are familiar with basic strength training exercises. It doesn't matter how fast you are or how heavy you can lift – the plan can be adapted to your individual abilities. For optimal implementation of the plan, you should have 60-90 minutes of training time available on most days. Specific equipment such as sleds, wall balls and the like is necessary for the specific workouts, but you can get by with a smaller setup for strength training at the beginning.

$59
Get Fitness Racing / Hyrox - open / pro - All in one - 10 week Race Plan
benefit-image-0
Specific Development
We train for performance. The training that targets the physiological qualities you actually need for hybrid performance—strength, aerobic capacity, efficiency. Not just endless repeats, but structured, science-based development that makes you fundamentally fitter, stronger, and faster.
benefit-image-1
Building inner Strength & Confidence
Build measurable physical strength is as important as to build the trust in your abilities. Confidence comes from feeling what your body is capable of. Our program helps you to train with purpose, challenge yourself wisely, and develop the resilience and self-belief that carry into race day performance and beyond.
benefit-image-2
Long-Term Performance Development
Programs focus on meaningful, sustainable improvements rather than quick fixes. You develop strength, endurance, and efficiency that carry into race day performance - and keep you progressing beyond it.
benefit-image-3
Training that fits your Daily Life
The structure is designed to work within the rhythm of everyday life. Sessions are planned to support consistency, sustained progress, and a manageable training load—so you can keep moving forward even when life gets busy.
benefit-image-4
Trust the Process
A program that helps you understand each session’s purpose and how it contributes to your overall development. A sense of purpose fuels your motivation and deepens the trust on your preparation, and your ability to perform at your strongest.
Features
feature-icon
Programming 7 days per week
6-7 d/week of strength, conditioning, and endurance training designed for long-term progress, performance and building confidence in your abilities.
feature-icon
Delivered through TrainHeroic
No generic PDFs or over-complicated spreadsheets. All your training in one place.
Equipment
Required
Barbell + Weights // Sled // WallBall // Running Track // RowErg // SkiErg // Treadmill // Kettlebells or Dumbbells
Recommended
outdoor Running loop
sample week banner image
phoneMockup
Sample Week
Week 1 of 10-week program
Sunday
Run: Low Aerobic + 5x '20 speed work

A

Run

1 x 30:00 @ 2

B1

Build Up Sprint

1 x 20 @ 9

B2

Active Recovery

1 x 40

C

Run

1 x 10:00 @ 2

Monday
Strength: Squat + Push/Pull - Hy B1W1 int.

A1

Inch Worm

2 x 5

A2

1 Foot Hop

2 x 5

A3

Downward Dog Lunge Rotation

2 x 5

A4

Squat Stretch

2 x 5

A5

Reverse Tabel Top Swing

B

Back Squat

3 x 6 @ 9

C1

Bent Over DB Row

3 x 8 @ 9

C2

Barbell Ab Rollout

3 x 8 @ 9

D1

Barbell Lunge

3 x 6 @ 9

D2

Dead Bug

3 x 20 @ 9

E1

DB Shoulder Press

3 x 8 @ 8

E2

Banded Clam Shell

3 x 10 @ 10

F

Cooldown

1 x 5:00

Tuesday
Run: Low Aerobic - 45min

A

Run

1 x 45:00 @ 2

Wednesday
Run: 6x1k Threshold

A

Run

1 x 15:00 @ 2

B1

Run

6 x 1000 @ 7, 7, 7, 8, 8, 8

B2

Active Recovery

6 x 1:30 @ 1

C

Run

1 x 10:00 @ 2

Thursday
Strength: DL + uni + Push/Pull - Hy B1W2 int.

A1

Hip circles

2 x 5

A2

Side Lunge Touching Heel

2 x 5

A3

Push Up to Down Dog

2 x 5

A4

Forward Lunge with Forearm to Instep

2 x 5

A5

Plank with Twist

2 x 5

B

Deadlift

3 x 6 @ 9

C1

Split Squat

3 x 6 @ 9

C2

Plate Sit up to Overhead Press

3 x 10 @ 10

D1

Bird Dog Row

3 x 8 @ 10

D2

Standing Barbell Calf Raise

3 x 6 @ 9

E1

Weighted Push Up

3 x 8 @ 9

E2

Banded Hip Flexor Pull

3 x 10 @ 9

F

Cooldown

1 x 5:00

Friday
Run: Easy

A

Run

1 x 30:00 @ 1

Saturday
Triple Ergs + BBJ - 10x200/10

A

Rowing

2 x 1000 @ 1, 3

Ergs + BBJ Triple

B

10 rounds of 200m ski 200m row 10 Burpee Broad Jumps 1min REST Intensity: Consistent Pacing for the entire workout: hard but not all-out, around threshold RPE: 7, towards the end 8

C

SkiErg

1 x 1000 @ 1

Coach
More from no hyde
coach-avatar Josephine Noack

High Performance Sport M.Sc. 10+ years experience in coaching

closer-image-1
closer-image-2
no hyde, train bold

Start the progress to your strongest, most enduring self.

Get Fitness Racing / Hyrox - open / pro - All in one - 10 week Race Plan
closer-image-3

More from no hyde

programs
Fitness Racing / Hyrox - open / pro - All in one - 10 week Race Plan
Join Today!