Hyrox is a rapidly growing fitness competition that combines functional strength, endurance, and cardio. Preparing for such a demanding event requires structured training and discipline. This 20-week Hyrox training plan will guide you step-by-step to build the strength, stamina, and skill needed to confidently take on the event. Let’s dive into how you can become Hyrox ready in 20 weeks and conquer your fitness goals.
What is Hyrox?
Hyrox is an intense hybrid fitness event that combines eight functional fitness workouts with eight 1-kilometer runs. Participants need a mix of endurance, speed, strength, and mental toughness. Whether you're a seasoned athlete or a fitness newbie, proper preparation is crucial for success.
The Importance of a Structured Hyrox Training Plan
Training for Hyrox isn’t just about lifting heavy weights or running long distances. You need a balance of:
Strength training to handle the functional movements like sled pushes and wall balls.
Endurance building to maintain stamina across 8 kilometers of running.
Skill work to refine your technique and avoid energy waste during specific exercises.
Recovery sessions to prevent injuries and keep your body performing optimally.
This plan ensures you progress gradually, allowing your body to adapt and improve consistently over 20 weeks.
Week-by-Week Overview: Building Your Hyrox Base
The foundation for Hyrox success is built on consistency. Here’s how your training evolves:
Weeks 1-4: Build Endurance and Form
Focus on developing cardiovascular fitness and mastering basic movement patterns.
Workouts: Incorporate running, bodyweight exercises, and light weightlifting.
Goals:
Run up to 5 kilometers at a steady pace.
Master bodyweight squats, lunges, and burpees with proper form.
Sample Week:
Monday: Circuit training with running and wall balls.
Tuesday: Yoga or mobility work.
Wednesday: Strength training (deadlifts, squats, and farmer's carry).
Thursday: Interval running.
Friday: Hyrox skill-focused movements (e.g., sled pushes).
Saturday: Active recovery with yoga or swimming.
Sunday: Long steady run (5-7 km).
Weeks 5-8: Build Strength and Power
Now that your endurance is improving, it’s time to add strength and power exercises.
Workouts: Heavy lifts like deadlifts, kettlebell swings, and sled pushes.
Goals:
Gradually increase weight and intensity in strength exercises.
Improve running pace for shorter intervals (e.g., 1 km at race pace).
Tips:
Start incorporating high-intensity interval training (HIIT).
Work on explosive power during exercises like box jumps or burpee sprints.
Weeks 9-12: Master Hyrox Movements
At this stage, specific Hyrox exercises take center stage.
Workouts:
1 km runs paired with functional movements like sled pulls, rowing, and wall balls.
Goals:
Build endurance to perform Hyrox exercises back-to-back without significant fatigue.
Reduce rest times between movements.
Sample Circuit:
1 km run, 10 burpees, 15 wall balls, 20 kettlebell swings, repeat 3 times.
Weeks 13-16: Simulate Race Conditions
Prepare for the event by mimicking race-day scenarios.
Workouts: Full Hyrox event simulations with reduced intensity.
Goals:
Complete all 8 Hyrox exercises with short rest periods.
Maintain consistent running pace.
Key Focus Areas:
Transition smoothly between exercises and running.
Track progress and identify weak spots (e.g., sled pushes or rowing).
Weeks 17-20: Peak and Taper
These final weeks are about peaking your performance and tapering before the big day.
Workouts:
Short, high-intensity sessions focused on speed and technique.
Reduced volume to allow full recovery.
Goals:
Maximize performance in each Hyrox movement.
Feel confident and rested for race day.
Key Exercises to Include in Hyrox Training
1. Wall Balls
A staple in Hyrox, wall balls require a mix of strength and endurance. Practice with lighter balls to master form before progressing to competition weight.
2. Sled Push and Pull
These are some of the most taxing Hyrox exercises. Start light, focusing on maintaining consistent speed and good technique.
3. Rowing Machine
Rowing builds full-body strength and endurance. Focus on pacing and efficiency to conserve energy for other exercises.
4. Running
Since running makes up 50% of the event, prioritize interval training to improve speed and stamina.
Tips for Hyrox Success
Fuel Your Training: Ensure you’re eating a balanced diet with enough protein, carbs, and fats to support recovery and performance.
Track Your Progress: Use a journal or app to monitor improvements in time, weight lifted, and endurance.
Prioritize Recovery: Include stretching, foam rolling, and mobility work to prevent injury.
Stay Consistent: Even on tough days, show up and put in the effort.
FAQs
How long should I train for Hyrox?
A 20-week training plan is ideal, providing enough time to build strength, endurance, and technique without overtraining.
Do I need special equipment for Hyrox training?
While gyms with sleds and rowing machines are ideal, you can modify some exercises using bodyweight or resistance bands at home.
What is the best way to improve my running for Hyrox
Incorporate a mix of steady-state runs and intervals. This improves endurance and speed simultaneously.
Can beginners train for Hyrox?
Absolutely! The 20-week plan starts with building a solid fitness foundation, making it accessible for all fitness levels.
What should I eat during Hyrox training?
Focus on whole, nutrient-dense foods. Carbohydrates provide energy, protein aids muscle repair, and healthy fats support recovery.
How do I recover faster between training sessions?
Get enough sleep, hydrate well, and include active recovery like yoga or stretching in your routine
Ready to Get Hyrox Ready?
Training for Hyrox is a rewarding journey that pushes your physical and mental limits. By following this structured 20-week plan, you'll be fully prepared to tackle the challenge head-on. Want the complete week-by-week training plan with detailed workouts and tips?
Send us an e-mail for the full 20-week Hyrox training guide and start your fitness journey today!
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