Everyone8 WeeksBeginner

Hyrox Beginner

First Race Ready

A gender-free Hyrox preparation program. Scale weights to your level and build toward race day. Perfect for anyone tackling their first Hyrox event.

All 8 stations coveredScalable weights for anyoneRunning base buildingRace simulation practice

Program Overview

Frequency

5 days/week

Session

50–65 min

Duration

8 weeks

Rest Days

2 rest days

Equipment

Full gym + sled/rower/ski erg

Difficulty

Beginner

Learn

Weeks 1–3

Master all stations. Build running base.

Build

Weeks 4–6

Combine stations + running. Increase intensity.

Peak

Weeks 7–8

Race simulations. Taper.

5 training days

Warm-Up

10 min easy jog

Exercises

Exercise	Sets	Reps	Rest
Ski Erg	3	1000m	90s
Sled Push (scale to your level)	4	25m	90s
Sled Pull	4	25m	90s
Burpee Broad Jump	3	8–10	60s
Easy Run	1	15 min	N/A

Cool-Down

Stretch — 5 min

Weeks 1–3: Learn stations. Scale weights to your ability.

Weeks 4–6: Progress toward race weights. Build running endurance.

Weeks 7–8: Full simulations. Taper volume, maintain intensity.

For everyone: Hyrox is about pacing. Start slower than you think. Finish strong.

Nutrition Tip

Eat at maintenance. Prioritize carbs for fuel. Practice race-day nutrition during training simulations.

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