MFLH HYROX Engine Builder
MFLH
This 12-week program is designed for beginner to intermediate endurance athletes and HYROX competitors looking to enhance their aerobic endurance while preparing for a HYROX race.
The primary goal is to build a strong aerobic foundation, improve your threshold running, and gradually transition into race-specific training to peak at just the right time. By the end of this plan, you’ll feel stronger, faster, and ready to dominate your next HYROX race.
Circuit
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20 min run test for max distance covered. This can be done outside on flat ground or a treadmill (motorized or manual). Note: Ensure a proper warmup is completed before starting the time trail
Circuit
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20 min AMRAP (as many rounds as possible) 500m row 500m ski Note: You can sub out either machine with a stationary bike or air bike.
Circuit
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20 min aerobic run At the end, complete 4x15s strides at mile pace with 2 minute jog in between each rep. Total running time for this workout should be around ~30 min
Circuit
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20 min aerobic run At the end, complete 4x15s strides at mile pace with 2 minute jog in between each rep. Total running time for this workout should be around ~30 min
Stephen Pelkofer
Stephen has stood on the HYROX podium five times and has a Men's Pro personal best of 59:41. He finished 47th in the world at the 2025 HYROX World Championships as well as 17th in the world in Mens Pro Doubles. Stephen now brings his experience, proven race strategies, and championship-level training insights to our MFLH community.
