4 Week Hyrox Program for Beginners
Phase 1 - Building Strength and Endurance for Hyrox.
This program is intended to be an example only. Designing a program is a very individual thing based on training history, experience, current level of fitness, desired outcomes and many more factors. To get the best out of any program a coach would make adjustments to suit the individual after some basic testing. However, this is not always practical for many reasons. If you are wanting to build your own Hyrox training program you can use these basic principles.
If you are a beginner allowing yourself more time to adapt to the intensity of Hyrox will give you are better outcome and reduce the risk of injury. With 8km’s of running in a Hyrox Race you will need to spend a good portion of your training week running. Obvious right. 😊
If you don’t have any running experience take your time to increase the load slowly as this is where most injuries will occur.
Example of a 4 week structured program
This four-week structured strength and endurance training plan for Hyrox preparation incorporates progressive overload and adequate recovery. Modify as needed to match your fitness level and experience. If you're just starting out, focus on building a strong foundation before transitioning into specific Hyrox training.
Week 1-4
Monday: Run Easy 30 mins with strides
Tuesday: Upper Body Pull - Strength
Wednesday: Lower Body - Strength
Thursday: Run Easy 30 mins with strides
Friday: Upper Body Push - Strength
Saturday: Long Run (40 min RPE 5) add 5 minutes each week
Sunday: Rest
Upper Body Pull - Strength
Pull-Ups or TRX Pull Ups (3 x Max or 3 x 12)
Deadlifts (3 x 6) If you don’t any experience with a deadlift swap for Kettle Bell DL
Single Arm Rows (3x 10)
Incline DB Bicep Curls (3x12)
Farmers Carry (Heavy) 3 x 50m
Hanging Abs (3 x 15) or your choice or core exercises
Lower Body - Strength
Back Squats or Leg Press (if new to squats do leg press)
Bulgarian Split Squat (3 x 8 each leg)
RDL (3 x 8-12)
Reverse Lunges (2 x 8 each leg)
Calf Raises (3 x 12)
Hanging Abs (3 x 15) or your choice or core exercises
Upper Body Push - Strength
Incline DB Press (3 x 12)
Close Grip Bench Press (3 x 8)
DB Shoulder Press (3 x 12)
DB or Barbell Upright Row (3 x 8)
Triceps Pushdowns (3 x 12)
Hanging Abs (3 x 15) or your choice or core exercises
🏃♂️ Running Notes
Before and after All Runs: Complete a 5-min walk/jog warm-up and cool-down. This helps prime the legs and get blood flowing. It also helps accumulate more time your our feet.
Easy Run with Strides: After your warm up include 4-6 x 20sec strides followed by 30 sec rest.
Strides are short, controlled runs typically lasting 20–30 seconds. They are run at around 85–95% of maximum effort, focusing on relaxed, efficient, and fast running mechanics rather than all-out sprinting.
Long Run: These should increase by 5 minutes each week. Don’t worry about distance at this stage, focus on accumulating more time.
💪 Strength Training Notes
Warm Up: 5 Mins echo bike or Rowing.
Mobility and Primers:
Band Pull Apart - Demo
Push Ups x 10
Air Squats x 10
Ankle and Hip Openers - Demo
Thoracic Spine Rotations. Demo
Progression:
Over this 4 week program you are going to gradually increase the weight of each exercise each week. You are trying to build strength in this phase so the rest between sets is important. You need at least 90secs rest b/w sets.
Stay Consistent
Rod