HYROX Training Plan

Train with Perpetua—either in-person in our HYROX classes or via our online program through the Perpetua Training App.

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HYROX Classes

Led by expert coaches
In-person energy & accountability
Race-focused endurance & strength

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Online Program

App-based training anywhere, anytime
Flexible & adaptive training
Tailored workouts

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HYROX 10-Week Training Outline

Weekly Structure

Day 1 – Strength & Power (lower + upper)
Day 2 – Intervals / Running Focus
Day 3 – Conditioning / Metcon (HYROX-style)
Day 4 – Strength Endurance / Functional Work
Day 5 – Long Run or HYROX Simulation (optional depending on recovery)

Weeks 1–2

Foundation

Build aerobic base, establish technique on HYROX movements.

Strength: Full-body compound lifts (squat, deadlift, bench, pull-ups) 4–6 reps, 3–4 sets.
Running: 1 long run (6–8km, easy pace), 1 interval session (e.g., 6×400m).
Conditioning: EMOMs/AMRAP with sled push/pull technique drills, rowing, ski erg.
HYROX Skill: Wall balls, burpee broad jumps, lunges (focus on form & pacing).

Weeks 3–4

Building Volume

Increase running load + add race-specific conditioning.

Strength: 5–8 reps, more functional (front squats, walking lunges, push press).
Running: 8–10km long run, interval session (e.g., 8×500m at race pace).
Conditioning: Circuits including 1–2 HYROX stations after runs (e.g., 1km run + sled push).
HYROX Skill: Transitions between stations, pacing practice.

Weeks 5–6

Intensity

Simulate fatigue, push threshold.

Strength: Supersets with reduced rest, e.g., lunges + sled push, deadlifts + rowing.
Running: Tempo runs (6–7km at threshold pace), short intervals (e.g., 12×250m fast).
Conditioning: 2 HYROX-style workouts per week (mix 500m–1km runs with stations).
HYROX Skill: Practice wall balls & sled work under fatigue.

Weeks 7–8

Race Simulation

Full HYROX simulation efforts + refining pacing.

Strength: Maintenance (lighter loads, higher reps, focus on explosiveness).
Running: Race-pace intervals (e.g., 6×1km with 2min rest).
Conditioning: 1 full HYROX simulation (all 8 stations with 1km runs).
HYROX Skill: Pacing drills (start controlled, build effort).

Weeks 9–10

Peak & Taper

Sharpen speed, recover, race prep.

Strength: Low weight, explosive, 3×5 on key lifts.
Running: Short intervals (200–400m), maintain sharpness.
Conditioning: Shorter HYROX-style workouts, 70–80% effort.
Simulation: Week 9 = Half HYROX simulation, Week 10 = Deload + Race Week.

Key HYROX Stations to Rotate in Training

Ski Erg (1km)
Sled Push (~152kg men / 102kg women, but scale for training)
Sled Pull
Burpee Broad Jumps
Row Erg (1km)
Farmers Carry
Sandbag Lunges
Wall Balls

What happens in a HYROX class

WARM UP

Please arrive 15 minutes early and check in with our front desk. Our staff will introduce you to the class coach. They will provide an introduction to how the class works and show you how to use our treadmills. We have 6-10 minutes set aside to start your session off with a dynamic warm- up to prep your body for the activity to come, we will alternate between the treadmills and floor until your heart rate is up and your body is ready to go!

Conditioning

Each session we will focus on your conditioning, so you are prepared for a HYROX event. We will focus on running, rowing and ski erg technique as well as additional movements which are you are expected to complete. Get ready to work and enjoy getting prepared for an event.

Strength WORK

To finish each session, we will do additional strength work. This is a big part of improving your event times so we will look to build on leg and pulling strength.

COOL DOWN & HIGH FIVES

We have 5 minutes set aside to finish class with a cool-down to bring your heart rate back to normal and stretch out your muscles. Afterward, you can shower on-site & grab a shake at our Mojo Health Bar

The Hyrox Online Program Structure

1. Structured Weekly Programming

Follow a professionally designed weekly plan that balances strength, conditioning, and HYROX-specific skill work. Each week includes clear session breakdowns, rest days, and progressions to help you peak at the right time — whether you’re prepping for your first race or chasing a personal best.

2. Coach-Led Sessions and Guidance

Train with purpose, not guesswork. Our expert coaches provide detailed video instruction, training notes, and cues to help you move efficiently and stay injury-free. You'll gain the “why” behind every workout and develop the mindset needed for race day success.

3. Race-Specific Skill Development

From sled pushes to wall balls, our program targets the unique demands of HYROX. You'll build technical efficiency in each movement station, improve transitions, and train under fatigue — so nothing on race day comes as a surprise.

4. Train Anytime, Anywhere

The online format means flexibility. Access your sessions via our training app from any gym or location that fits your schedule. All you need is a standard functional training setup — no more missed sessions, just consistent progress wherever you are.

Why Perpetua HYROX Training?

Community-driven training

Proven race prep

Strength + endurance focus

Ready to Crush HYROX?

Select your path—group classes or online training—and let’s get you HYROX-ready.

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