12 WEEK PLAN TO HYROX

Prepare for a HYROX race by building strength, endurance, functional capacity, and mental toughness. This plan is designed to physically and mentally prepare you—step by step—for the ultimate HYROX challenge. Whether you're racing for the first time or chasing a new personal best, with structure, progression, and purpose-driven training, you'll be fully equipped.

⚠️ Important Disclaimer

This 12-week HYROX plan is designed for individuals who are motivated, committed, and ready to train consistently. It requires discipline, effort, and a willingness to push physical and mental boundaries. 

While the plan is structured around 5 training days per week for optimal progression, it can still be highly effective for individuals who prefer fewer sessions. By selecting the most essential workouts—such as one strength-focused day, one endurance or interval run, and one HYROX-style circuit or simulation—you can maintain strong progress toward race readiness. Consistency and quality matter more than quantity, and the plan offers enough flexibility to adapt to your schedule while building the core attributes needed for success.

Additionally, if you are currently dealing with an injury or significant pain, it's strongly recommended that you do not begin this plan until you've fully recovered. Attempting high-intensity functional training while injured can worsen your condition and delay your return to full performance. Always consult with a medical professional or physiotherapist before starting any training plan if you're uncertain about your physical condition.