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

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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