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The complete guide to how your training gets harder over time — double progression, RIR, volume, density, drop sets and more. What each method does, when it fits, and who it's for.
Short on time? A focused 3-day-a-week Hyrox training plan — the split, the sessions, and how to cover the runs, the stations and the sled in just three sessions.
A free 12-week Hyrox training plan for beginners — with 3, 4 and 5-day options covering even-paced running, compromised running, the eight stations, and a race-week taper.
Hyrox is 8 km of running, and you lose it on the runs. A Hyrox running plan built on even pacing and compromised running — the sessions that fix the back half of your race.
Racing Hyrox Geneva on 9–11 October 2026? A week-by-week Hyrox training plan timed to race day — running, the eight stations, compromised running, and a race-week taper.
What Hyrox actually demands — eight runs, eight stations, and the compromised running in between — and how a real plan trains all of it.
Tension, progressive overload, enough volume, and real recovery — the four things that build muscle, and how your plan turns them into sessions.
Accumulation, intensification, deload: the simple structure behind a plan that keeps working when motivation alone runs out.
Two of the most useful ways to get stronger over time — what they are, when each fits, and how your coach picks for you.
What actually happens between picking a goal and seeing a plan — and why you preview the first weeks before anything is locked in.