women8 WeeksBeginner

Hyrox Beginner

Race Ready

The complete beginner's guide to conquering your first Hyrox race. Scaled progressions for all stations with female-specific load targets.

All 8 stations with women's weightsScaled progressionsEndurance base buildingRace day confidence

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

Station Mastery

Weeks 1–3

Learn all 8 stations with women's weights. Build running base.

Race Simulation

Weeks 4–6

Combine stations with running. Build race fitness.

Peak & Taper

Weeks 7–8

Full simulations. Taper for race day.

5 training days

Warm-Up

10 min easy jog

Exercises

Exercise	Sets	Reps	Rest
Ski Erg Women's Hyrox: same distance as men	3	1000m	90s
Sled Push (102kg women's weight) Start lighter, build to race weight	4	25m	90s
Sled Pull (78kg women's weight)	4	25m	90s
Burpee Broad Jump Scale to regular burpees if needed	3	8	60s
Easy Run	1	15 min	N/A

Cool-Down

Stretch — 5 min

Weeks 1–3: Master technique at lighter weights. Build running base.

Weeks 4–6: Progress to race weights. Combine stations with running.

Weeks 7–8: Full race simulations. Taper volume.

Women's Tip: Upper body stations (sled, ski erg) are often the limiter. Extra practice pays off.

Nutrition Tip

Eat at maintenance. Carb-load before race. Stay hydrated. Practice race-day nutrition in training.

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