12 Week Programming

By Certified HYROX Coach

Welcome to the world of HYROX

HYROX, The World Series of Fitness Racing, is an exciting competition that challenges both the body and mind of its participants. This event creatively combines aerobic and anaerobic exercises, encouraging athletes to give it their all with bursts of high energy, followed by steadier, moderate activity. As a truly unique sport, HYROX blends endurance with strength, power, and muscular endurance. Those who take on HYROX train across all areas, enhancing not just their stamina but also building the strength needed for those intense moments. As a result, a well-prepared HYROX athlete is adaptable, versatile, and ready to embrace the various fun challenges the race brings.

HYROX is a fitness competition that blends running and functional workouts. Participants run 1km eight times, with each run followed by a different workout station. You can compete alone or in teams: women's pairs, men's pairs, mixed pairs, or a relay team. Each category uses different weights for the exercises.

You also don't have enter HYROX to do the program. This training style is pure HYBRID (running and strength). So if you are looking to get faster, stronger and fitter for every day life, then this program has you covered 🤟

Start today and unlock your HYROX potential.

Start your journey today and feel stronger, faster, and more confident for race day.

Two women in workout clothes push a weighted sled in a gym with other people in the background.

12 Weeks of HYROX

Ready to crush HYROX? This is your no-fluff, all-action guide to smashing the world’s fastest-growing fitness race.

We break it all down — how the race works, the key exercises, and exactly how to train smart so you show up feeling strong, fast, and totally unstoppable.

You’ll dive into weekly training blocks packed with power: think speed bursts, endurance runs, full-body strength, HYROX simulations, expert technique tips, strategic deloads, and race-day prep that’ll have you calm, confident, and dialled in.

Forget the endless scroll on YouTube and Insta. We've done the heavy lifting so you don’t have to. Whether you're racing solo, tagging in with a partner, or going relay-style, this is the only plan you need to level up and leave it all on the floor.

So, lace up, lock in, and let’s go!
💥 Train hard
💪 Push limits
🔥 Dominate HYROX

Two women celebrating crossing the finish line in a gym or sports facility, with other athletes and spectators in the background.

Training Only Program

Over the next 12 weeks this program will focus on building strength and cardio specific to the exercises in HYROX.

You will have access to the following:
✔️ 12-week customised workouts delivered to you weekly
✔️ Full access to the app, including all programs and challenges
✔️ Nutrition Guides
✔️ Optional Macro calculation to get your nutrition in place
✔️ A collection library filled with healthy and delicious recipes to keep you fuelled and ready for the workouts
✔️ Fortnightly check-ins with your coach, Inna
✔️ Community Forum filled with people on the same journey you are, with regular challenges and motivations to keep you going.

Group of women participating in a fitness competition, with one woman in the foreground lifting weights at a gym facility.

Fitness & Nutrition Program

Over the next 12 weeks, this program will focus on building strength and cardio specific to the exercises in HYROX.

You will have access to the following:
✔️ 12-week customised workouts delivered to you weekly
✔️ Full access to the app, including all programs and challenges
✔️ Nutrition Guides
✔️ Optional Macro calculation to get your nutrition in place
✔️ A collection library filled with healthy and delicious recipes to keep you fuelled and ready for the workouts
✔️ Fortnightly check-ins with your coach, Inna
✔️ Community Forum filled with people on the same journey you are, with regular challenges and motivations to keep you going.

The HYROX Workout

1km Run

1000m Ski Erg

1km Run

50m Sled Push

1km Run

50m Sled Pull

1km Run

80m Burpee Broad Jumps

1km Run

1000m Row

1km Run

200m Farmers Carry

1km Run

100m Sandbag Lunges

1km Run

100 Wall Balls

**Each category uses different weights for sled pull, sled push, farmers carry and sandbag lunges.

Get HYROX Ready in 12 Weeks

Start your journey today and feel stronger, faster, and more confident for race day.

  • Two women in black workout outfits posing with flexed muscles in front of a black backdrop with fitness brand logos; large digital display shows finishing time of 1 hour, 26 minutes, and 12 seconds.
  • Two women in black sports bras and shorts jumping together in an indoor gym during a fitness competition, with a large crowd and equipment in the background, and a sign that says 'FINISH'.
  • Women participating in a fitness class using rowing machines at an indoor gym, with instructor supervising and others exercising in the background.
  • Two women at a gym, one smiling and leaning on a push sled, the other standing behind her with hands on hips, in a spacious indoor sports facility.
  • Two women in black athletic wear walk through an indoor sports arena, carrying water jugs, while other athletes rest by a barrier and people are seated in the background.
  • A group of people at a fitness event in a gym, with some holding a sign that says "Go Mum!" and others smiling and holding workout equipment like medicine balls, in a bright, spacious gym with large windows.