Hyrox Beginner
Race Ready
Go from zero to Hyrox-ready in 8 weeks. A systematic progression covering all 8 functional stations and the running demands of race day.
Program Overview
Frequency
5 days/week
Session
50–70 min
Duration
8 weeks
Rest Days
2 rest days
Equipment
Full gym + sled/rower/ski erg
Difficulty
Beginner
Training Phases
Station Mastery
Weeks 1–3
Learn all 8 stations. Build running base. Focus on technique.
Race Simulation
Weeks 4–6
Combine stations with running. Build race-specific fitness.
Peak & Taper
Weeks 7–8
Full race simulations. Taper for race day.
Sample Week
5 training daysWarm-Up
10 min easy jog
Exercises
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Ski Erg Focus on rhythm. Arms drive the movement. | 3 | 1000m | 90s |
Sled Push Low body position. Short, powerful steps. | 4 | 25m | 90s |
Sled Pull Hand-over-hand. Lean back. | 4 | 25m | 90s |
Burpee Broad Jump Chest to ground, jump forward | 3 | 10 | 60s |
Easy Run | 1 | 15 min | N/A |
Cool-Down
Stretch — 5 min
Progression Guide
Weeks 1–3: Master each station individually. Don't rush. Technique first.
Weeks 4–6: Start combining stations with running. Build race-specific fitness.
Weeks 7–8: Full race simulations. Taper volume but maintain intensity.
Race day tip: Start conservative. Negative split your runs. Save energy for the final stations.
Nutrition Tip
Eat at maintenance. Carb-load 2 days before race. Race morning: familiar foods only. Hydrate well.
Explore Full Nutrition Guide
Ready to Start Hyrox Beginner?
Join the Savage Fit Clan and get full access to this program plus all 30+ training programs in the vault.