Plan Of The Week: HYROX Beginner
16 weeks. Zero to race-ready. Built by 5x world champions.
First HYROX? 16-week plan from world champions. No experience needed.
Quick Stats:
16 weeks | Beginner | Basic gym + rowing | 5 sessions/week
Your problem: You want to do HYROX but don’t know where to start. The stations look intimidating. You’ve never pushed a sled. You’re not sure you belong.
This plan fixes it: 16 weeks of progressive training. Start from zero. Finish race-ready.
What You’ll Do
5 sessions per week. 60 minutes each. A structured progression that builds your foundation before adding intensity.
Phase breakdown:
Weeks 1-4: Movement patterns + aerobic base
Weeks 5-8: HYROX-specific skills + endurance
Weeks 9-12: Race simulations + intensity
Weeks 13-16: Peak + taper for race day
No jumping ahead. The progression is intentional. Trust the process.
Coach Tip
Rich Ryan, Meg Jacoby (HYROX World Champion), and Ryan Kent (4x DEKAFIT World Champion) built this. They’ve seen every beginner mistake.
Their #1 rule for beginners:
Don’t chase speed yet. Build movement quality first.
Sloppy reps create sloppy habits. Sloppy habits cost minutes on race day.
Week 1 feels slow. Week 16 you’ll understand why.
Master the basics. Speed follows.
Results Timeline
Week 4:
Movements feel natural. You know what a sled push actually is.
Week 8:
Running improves. Stations don’t feel impossible.
Week 12:
First full race simulation. You finish. That’s a win.
Week 16:
Race day. You’re prepared. You belong here.
Start Training
👉 Get the Plan — €65 one-time
Questions? Tag @hyroxtrainingplans
More plans: HyroxTrainingPlans