Physio Room
Coach
The PhysioRoom
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Run strong between stations
Track intervals and a heart-rate-driven Zone 2 long run build the engine you need for all eight 1 km runs, with your long run growing from 35 to 50 minutes by week 5.
Designed by physical therapists
Created by the Physio Room physical therapy team. Strength work is built to keep you durable under race-day fatigue, so you reach the start line healthy and ready to push.
Every part of the race, every week
Six sessions a week: two full-body strength days, track intervals, two station sessions and a long run. Sled push and drag, SkiErg, rowing, wall balls, sandbag lunges, farmer's carries and burpee broad jumps are all covered.
Race-ready in 8 weeks
Station work starts with technique and builds to mini race simulations that link running and stations together, so race day feels familiar instead of overwhelming.
Features
Programming 6 days per week
Two full-body strength days, track intervals, two HYROX station days and a Zone 2 long run, all progressing week to week toward race day.
Physio-designed progressions
Built by Physio Room's physical therapy team and HYROX Performance Coach Jack Butler to build race fitness without breaking you down.
Delivered through TrainHeroic
Every session, set and target is laid out in the TrainHeroic app, so you can log your training and track your progress week to week.
Sample Week
Week 1 of 8-week program
Sunday
Strength A - Full Body
A
Front Squat
3 x 6-8
B
Romanian Deadlift
3 x 8
C
Bulgarian Split Squat
3 x 8
D
DB Bench Press
3 x 8
E
Single Arm DB Row
3 x 8
F
Palloff Press
3 x 10
Monday
Interval Run (45 min) - Track - 400m Repeats
A
Run
8 x 400
Tuesday
Station A - Technique Focus
A
Sled Push
4 x 15
B
Wall Balls
3 x 15
C
KB Farmer's Carry
3 x 40
Wednesday
Strength B - Full Body
A
Trap Bar Deadlift
3 x 6
B
Step-Up
3 x 6
C
Lat Pulldown
3 x 8
D
DB Push Press
3 x 6
E
Barbell Reverse Lunge
3 x 8
F
Chest-Supported DB Row
3 x 8
Thursday
Station B - Conditioning Intro
A
Run
4 x 200
B
Burpee Broad Jump
4 x 10
C
Run
4 x 200
D
Wall Balls
4 x 12
Friday
Long Run (35 min) - HR-Driven - Zone 2
A
Cardio
1 x 35:00
FAQs
Who is this program for?
Do I need a full gym?
How hard should the runs feel?
What if I miss a day?
Athletes with a HYROX race about 8 weeks out who can already run 30 minutes continuously and are comfortable with basic strength training. If you're currently injured or in pain, check with your physical therapist or doctor before starting.
Yes. Station sessions use a sled, SkiErg, rower, wall ball and sandbag, and strength days use barbells, a trap bar, dumbbells and kettlebells. Intervals are written for a track, but any flat, measured route works.
Long runs stay in Zone 2, an easy, conversational effort guided by heart rate. Intervals should feel hard but controlled, at a pace you can hold across every repeat. Station days are where you practice race-day intensity.
Just pick up where you left off. If you have to drop a session, keep your long run and one station day, since those carry over most directly to race day. You keep lifetime access, so you can run the program again before your next race.
More from Physio Room
teams
programs
