Free guide · 12 min read
Hyrox 12-Week Training Plan (Free PDF)
A division-aware base programme for your first or second Hyrox.
A 12-week plan structured around the four phases every Hyrox athlete needs (base, strength, race-pace, taper). Includes session-level guidance, division-specific weights, and what to do on race week. Drop your email and read it instantly — or save as PDF for later.
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- ✓Week-by-week training breakdown across 4 phases
- ✓Division-specific weights for Open Men, Open Women, Doubles, Pro
- ✓Run + lift integration: when to combine, when to separate
- ✓A race-week checklist (sleep, food, gear, pacing)
- ✓A free 30-day trial to the interactive Hyrox Race Planner app
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