HYROX RACE

HYROX RACE

The HYROX RACE programs are designed specifically to get you in peak condition for race day.

FIRST TIMER

The HYROX FIRST TIMER program is for those who are new to functional fitness or running and want to complete HYROX. Finishing the race is an achievement to be proud of, and with the right preparation, it is attainable for anyone! 

Frequency – 3 or 5 day per week

Duration – 45-60 minutes

OPEN RACE

The HYROX OPEN RACE program is designed to help athletes achieve the best possible time in the HYROX OPEN race. Experienced trainees or repeat competitors can jump straight into the HYROX OPEN program and look forward to smashing their HYROX PB.

Frequency – 3 or 5 day per week

Duration – 60 minutes

PRO RACE

The HYROX PRO RACE program is designed to help athletes achieve the best possible time in the HYROX PRO race. This is for elite athletes who want to excel in the HYROX PRO division. Not for the faint hearted.

Frequency – 3 or 5 day per week

Duration – 60-90 minutes

12 weeks to peak performance.

All the LEVLS HYROX race programs are split into 3 x 4 week phases. You’ll follow a tried and tested progressive methodology designed to get you in the best shape possible for race day. We recommend completing the full 12 weeks but you can also jump straight into phase 2 or 3.

Phase I
Accumulation

4 weeks

In the first phase we’ll develop a strong base. Programming will consist of the 8 HYROX exercises in isolation alongside variety of running workouts. We’ll build up the volume as you develop proficiency and capacity in each of the movements. 

Back Squat

4 Sets

8,6,6,4 reps @ 7-8 RPE

Rest 90s+ between sets

Then

Sled Pull Intervals

10 Rounds

• Sled Pull x 10m @ 75/50kg

As fast as possible

Rest 20s between rounds

*If no access to sled then sub for either:
– Sandbag Clean x 5 @ 40/30kg
– DB RDL + DB Bent Over Row x 5 @ 2 x 15/10kg

Then

Walking Lunges

60s on/60s off

• 12 x Dumbbell Walking Lunges @ 2 x 22.5/15kg*
• Max Reps Bodyweight Walking Lunges in remaining time

*Scale DB load so it can be completed unbroken

Then

Easy Run

• Run x 25min @ 3-4 RPE – Zone 2

Record distance, pace and heart rate if possible

Option: Do this as a separate workout in the day

Phase II
Intensification

4 weeks

In this phase we’ll start to increase the intensity and duration of the workouts.

We’ll introduce compromised running workouts and we’ll combine exercises together to build up your resilience and overall endurance.

Back Squat

4 Sets

5,5,3,3 reps @ 7-8 RPE

Rest 90s+ between sets

Then 

Row + Sled Pull

3 Rounds

• Row Erg x 400m
• Sled Pull x 40m @ 75/50kg

As fast as possible

Rest 1:15 between rounds

*If no access to sled then sub for either:
– Sandbag Clean x 20 @ 40/30kg
– DB RDL + DB Bent Over Row x 20 @ 2 x 15/10kg

Then

Mixed Endurance

2 Rounds
• Run x 400m
• Burpee Broad Jump x 40m
• Run x 400m
• KB Farmers Carry x 100m @ 2 x 24/16kg
• Run x 400m
• Sandbag Walking Lunges x 50m @ 20/10kg
• Run x 400m
• Wall Balls x 50/40 @ 6/4kg

Alternatives:
Run >
– High Knees x 90s
– Bike Erg x 1km

Sandbag Walking Lunges >
– Front Rack Dumbbell Walking Lunges @ 2 x 10/5kg
– Barbell Walking Lunges @ 20/10kg

Wall Balls >
– Dumbbell Thrusters @ 2 x 8/4kg

Phase III
Simulation

4 weeks

In the final phase we’ll start to simulate the race itself. This means combining all the movements together and dialing in on your race pace.

We’ll build your mental preparedness as much as your physical preparedness so that you can feel confident on race day.

HYROX Simulation

For Time

• 500m Run
• 1,000m Ski Erg
• 500m Run

Rest 90s

• 500m Run
• 50m Sled Push @ 125/75kg
• 500m Run

Rest 90s

• 500m Run
• 50m Sled Pull @ 75/50kg
• 500m Run

Rest 90s

• 500m Run
• 80m Burpee Broad Jump
• 500m Run

Rest 90s

• 500m Run
• 1,000m Row
• 500m Run

Rest 90s

• 500m Run
• 200m KB Farmer Carry @ 2 x 24/16kg
• 500m Run

Rest 90s

• 500m Run
• 100m Sandbag Lunges @ 20/10kg
• 500m Run

Rest 90s

• 500m Run
• 100/75 Wall Balls @ 6/4kg

Alternatives:

Sled Push >
– DB Front Rack Step Up x 30 @ 2 x 15/10kg (20 inch box)
– DB Front Rack Walking Lunges x 30 @ 2 x 15/10kg

Sled Pull >
– Sandbag Clean x 25 @ 40/30kg
– DB RDL + DB Bent Over Row x 25 @ 2 x 15/10kg

Sandbag Walking Lunges >
– Front Rack Dumbbell Walking Lunges @ 2 x 10/5kg
– Barbell Walking Lunges @ 20/10kg

Wall Balls >
– Dumbbell Thrusters @ 2 x 8/4kg

Run >
– High Knees x 2min
– Bike Erg x 1.2km

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