HYROX
PREP.
Race-specific strength, running, and station conditioning to get you Hyrox ready. Five sessions a week blending pure endurance with functional strength across the eight Hyrox stations.
BUILT FOR RACE DAY.
Hyrox Prep is a 52-week phase-periodised programme covering the full Hyrox training year. Running volume, station-specific strength, and race-pace conditioning all programmed in concert to peak for your target race.
STATION-SPECIFIC STRENGTH
Targeted strength blocks for every Hyrox station — SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmer's carry, sandbag lunges, wall balls. Train the movements you'll actually race.
RUNNING PROGRAMME
8×1km is the race backbone. Every week builds running volume, tempo sessions, and race-pace intervals alongside gym work. Pace targets prescribed to your current fitness.
RACE-PACE INTERVALS
Weekly station-to-run transitions at race effort. Build the specific fitness Hyrox demands — not just "fit" in general, but Hyrox-fit.
IS THIS YOU?
- You've signed up to a Hyrox race or plan to
- You've been doing CrossFit or general conditioning but need race-specific prep
- You want structured running built in, not just more workouts
- You want to actually finish strong — not just survive
WEEK 1. IN DETAIL.
Week 1 — Base Phase. Building running volume and station strength simultaneously before adding race-specific intensity later in the block.
- Back Squat4 × 6 @ 75%
- Sled Push5 × 20m
- Walking Lunge3 × 10/side
- Sandbag Carry3 × 40m
- Plank3 × 45s
- Warm-up10 min easy
- Tempo Run4 × 1km @ race pace
- Rest90s between
- Cool-down10 min easy
- Bench Press4 × 6 @ 75%
- Pull-up4 × 6
- DB Shoulder Press3 × 8
- Row5 × 500m @ moderate
- Burpee Broad Jump3 × 10
- Warm-up10 min
- 1km Run + 100 Wall Balls—
- 1km Run + Farmer Carry 200m—
- 1km Run + 40 Burpee Broad Jumps—
- Cool-down10 min
- Easy Run45–60 min
- Target HRZone 2 / conversational
- Add 5 × 30s stridesEnd of run
All 52 weeks are built, progressed, and delivered inside the app. Start any Monday.
WHAT YOU NEED.
Hyrox Prep requires access to a full gym plus the specific race equipment. Partial kit will limit your preparation.
BUILT BY A PROFESSIONAL.
CONALL McELHOLM
Hyrox Prep applies concurrent endurance-strength periodisation principles refined across 15+ years in elite sport. MSc in Strength & Conditioning Science, currently completing a PhD at St Mary's University researching bike sprint protocols — directly relevant to mixed-modality race preparation.
BEFORE YOU START.
START HYROX PREP.
TODAY.
7 days free. £9.99/month after. Cancel anytime.
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