Ideal for intermediate to advanced athletes (at least one race) or strong-background beginners with a race date set. Best started 8–12 weeks out from your race. Designed for HYROX Individual Open/Pro (works for general singles prep). Focuses on specificity, transitions, and standards.

The 4-week build is perfect if you’ve got multiple races on the calendar or just want a shorter, focused training block without committing to a full 12-week cycle. Think of it as a bridge program that keeps you sharp and race-ready between bigger builds. This programming offers scaled workouts that can be followed by beginners all the way up to advanced athletes, and they’re also great for anyone in a time crunch who still wants to stay race-ready. Developed by Ryan Kent, this course delivers efficient, purposeful work that fits seamlessly into your training season.

The 6-week build offers the same structured approach as the 4-week program but with a slightly longer arc for improved race conditioning and progression. It’s ideal for athletes juggling multiple races or those wanting a focused training cycle without diving into a full 12-week plan. Each session includes scaling options so you can train effectively whether you’re newer to HYROX or an elite chasing podiums. Developed by Hannah Taylor, this program is built to sharpen your fitness and keep you performing at a high level throughout the season.

A complete, balanced cycle ideal for athletes between competitions or preparing for a race eight weeks away. It refines strength, running capacity, and station transitions to help you peak with precision and confidence. Each session includes scaling and is applicable for beginner to advanced athletes.

An 8-week intermediate to advanced, higher-volume training cycle designed for athletes ready to compete at a world-class level. This is the exact progression used by Rich Ryan to qualify for the World Championships with a PR time of 53:57. The program builds race-specific endurance, sharpens compromised running and station efficiency, and prepares you to execute at peak intensity on race day.

This is the next evolution of our running system. It’s more well-rounded, with added mobility, drills, and strength work designed to make you a smoother, more durable runner. You’ll still get two to three quality sessions per week, and it includes everything you need to build your base and improve your performance heading into your next HYROX. This course is not a race prep program—it’s a base builder. There’s no built-in taper, so it’s best used between races or as a standalone training block if running is your main limiter.

For individuals or teams training specifically for HYROX Doubles. Run the full plan at 8+ weeks out, or count back if you’re 1–8 weeks out. Emphasizes partner pacing, efficient trade-offs, and synchronized transitions. Good for intermediate to advanced teams; strong-background beginners can use with conservative pacing.

For intermediate to advanced athletes with no race date or a long window before race-prep. Build general fitness, running economy, and movement quality until it’s time to start your race plan (12w HYROX, 10w Advanced, 8w Doubles, or 12w DEKA). Suitable across HYROX Open/Pro, Doubles, and DEKAFIT. Easy to maintain through schedule swings.

Best for true beginners (no races yet, limited training). Use it as your base when your race is 16–20 weeks out, 20+ weeks out, or you don’t have a date yet. Switch to HYROX Beginner 16 Week at 16 weeks out (or DEKAFIT 12 Week at 12 weeks out if training for DEKAFIT). Works for future HYROX Open/Pro or Doubles and DEKAFIT by building habits and movement quality first.

Choose this if you’re not a true beginner and you’re in a base-prep window (12–16, 16–20, 20+ weeks from race, or no race date set). It becomes your initial block, then you transition to your race plan (HYROX 12/10 Week Advanced, Doubles 8 Week, DEKA 12) for the final weeks. Builds running economy, pacing control, and station-ready legs. Great for athletes whose limiter is run speed or aerobic consistency.

For DEKAFIT competitors (beginner to advanced). Best at 8–12 weeks out; workable at 4–8 or 1–4 via count-back. Targets consistent standard hits (row/ski/assault-bike, box step-overs, etc.) and crisp transitions. A great next step for true beginners once they’ve built habits or for intermediates dialing DEKA-specific fitness.

Pick this if you’re not a true beginner and your limiter is strength. Use it as your initial block in base-prep windows (or layer 1–2x/week per guidance), then transition to your race plan (HYROX 12/10 Adv, Doubles 8, or DEKA 12). Prioritizes sled readiness, grip/core, and global strength endurance. Keep sessions away from heavy sled days and follow the suggested weekly timing.

For intermediate/advanced/beginners with a strong background who have a long runway before their first race (12–16, 16–20, 20+ weeks or no race date scheduled). Use to raise durability, volume tolerance, and clean mechanics before switching to the race-specific plan at the recommended start (e.g., HYROX 12, HYROX 10 Advanced, Doubles 8, DEKA 12). Works for HYROX Open/Pro, Doubles, and DEKAFIT. Keeps you progressing without prematurely peaking.

Use post-race once you’ve taken 1–2 easy weeks, if your next race is 9+ weeks away. It re-establishes quality movement and aerobic rhythm, then our Program Picker will recommend your next program. Helpful reset for all levels and race types before starting a fresh build.

For beginners with no race history but ready for a structured plan. Start when your HYROX race is 12–16 weeks out. Targets HYROX Individual Open/Pro (can support Doubles if partner pacing is similar). Expect progressive run + sled fundamentals with clear race-week guidance.