12-Week HYROX Training Program
From Beginner to Sub-1:20 – Your Complete Race Preparation Guide
Easy-to-follow training plan that fits your life. Built from analyzing 700,000+ race results to optimize your performance.
Instant PDF download after purchase • Secure payment via Stripe
Everything You Need to Succeed
12 Weeks to Race Day
Structured progression through 4 phases: Build-Up, Main Block, Race Simulation, and Taper. Easily extendable if your race is further out.
All Levels Welcome
From your first HYROX (singles or doubles) to targeting sub-1:20. Scalable intensity for your fitness level.
Easy to Follow
Just 5 sessions per week: 3 running + 2 gym sessions. Fits seamlessly into your busy life without burning out.
Data-Driven Design
Built on established training principles and insights from analyzing 700,000+ race results.
What's Inside The Program
A comprehensive, easy-to-follow PDF guide
📱 Plus: Access to Free Tools
Get exclusive links to our Pacing Calculator and Race Analyzer, plus 10+ in-depth articles on HYROX training and strategy.
Why This Program Works
Trusted by HYROX athletes worldwide
Data-Driven Approach
Built from analyzing 700,000+ HYROX race results to identify what actually works for athletes at every level.
Progressive Structure
4-phase periodization ensures steady improvement without burnout. Each week builds on the last.
Proven Methods
Uses established training principles: tempo runs, intervals, strength progression, and race-specific preparation.
Is This Program Right For You?
Perfect If You:
- • Are training for your first HYROX (singles or doubles)
- • Want to break 1:30, 1:20, or improve your time
- • Can commit to 5 sessions per week
- • Know basic gym exercises or have access to a trainer
- • Want a structured, proven training approach
- • Need a plan that fits around work/life
⚠️ Not For You If:
- • You're already running sub-1:20 consistently
- • You're looking for ultra-elite programming
- • You can't commit to the training volume
- • You're completely new to all gym exercises
Note: If you're new to gym work, this program still works great with a trainer or workout buddy to help with form.
Ready to Transform Your HYROX Performance?
One-time purchase • All taxes included
- Instant PDF download
- Complete 12-week program
- All technique guides included
- Secure payment processing
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Questions? Contact us - we typically respond within 24 hours.
Frequently Asked Questions
What format is the program?
The program is delivered as a comprehensive PDF file that you can download immediately after purchase. Print it, save it on your phone, or keep it on your tablet - whatever works best for you.
I'm a complete beginner - will this work for me?
Yes! The program is designed for all levels from complete beginners to advanced athletes targeting sub-1:20. Each exercise includes scaling options and intensity guidelines. If you're new to gym work, we recommend having a trainer or experienced friend help you with form on the strength exercises.
What if my race is more than 12 weeks away?
Perfect! The program is easily extendable. Simply repeat the "Main Block" phase (weeks 5-8) for additional weeks before moving into the Race Simulation and Taper phases. Full instructions are included in the program.
Can I modify the program to fit my schedule?
Absolutely. The program gives you flexibility to arrange the 5 weekly sessions to fit your life. You can swap certain sessions (like the HYROX-Tailored session for a gym class), and we provide guidance on how to adapt when needed.
What equipment do I need?
You'll need access to a gym with standard equipment (squat rack, dumbbells, etc.) and HYROX-specific equipment (SkiErg, rower, sleds, wall ball). Most CrossFit gyms and HYROX-affiliated gyms have everything you need. For running sessions, you can use a treadmill or run outdoors.
What if I have technical issues downloading the PDF?
The PDF downloads immediately after purchase. If you experience any issues, contact us at support@hyroxdatalab.com and we'll help you access your program right away.