6-week Hyrox Training Plan

What You Get

Every 6 weeks, you’ll receive a new training plan, adapted and updated based on what’s working in our own training — so you’re always progressing and always race-ready.

Each 6-week block includes:

Strength Training

• The upper and lower body strength work that built our race power

• Exercises to improve performance in sleds, wall balls, lunges, and more

• Structured progression and functional strength built into every week

Erg Conditioning

• Focused SkiErg and RowErg workouts designed to improve technique, endurance, and top-end output

• Sessions that mirror Hyrox race demands, with detailed pacing guidance

Hyrox-Style WODs

• High-intensity, full-body functional workouts that simulate Hyrox fatigue

• Transitions, pacing, and mental resilience — built into every session

• Creative, challenging formats that make you race-ready

Structured Running Plan

• A complete weekly running schedule including:

  • Zone 2 aerobic runs

  • Threshold intervals

  • Race simulation efforts

• Designed to build speed, stamina, and efficiency under fatigue

Always Evolving

Every 6 weeks, we deliver a fresh, progressive plan — shaped by:

• What’s working in our own elite-level preparation

• Real-time adaptations based on race results, recovery strategies, and strength cycles

• The insights we gain from our own training as professional Hyrox athletes

This is not a one-off PDF. It’s a living program, built by athletes who are still competing — and still learning.

The Results

This system has helped us become:

World Champions

European Silver Medalists

55-minute Mixed Doubles racers

Now we’re handing it to you.

Become Your Best

This 6-week plan will push you hard — and show you what you’re really capable of.

Get stronger. Get faster. Get race ready.

Hyexpert Training — by athletes, for athletes.