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Hyrox first-timer plan
Your first Hyrox, done right
A race-specific plan to finish your first Hyrox strong — building the base to complete every station, running that holds together off the stations, and a race simulation — scaled to your level and adapted as you log.
Athletes are training for Geneva HYROX on this plan right now
Free in early access · Your full plan before you create an account · Adjust it anytime
What your first week could look like
An example session — with the exact demos from your plan
This is one real first-timer conditioning session: a warm-up, a four-station circuit with easy running between, then a cool-down. In the app every station comes with a short video demo — the same ones below — plus your coach's cue and the exact work and rest.
Run the four stations as a circuit with easy running between — steady and controlled, building the habit of moving well when tired.
SkiErg
250 m · full strokes
Reach tall, then drive down through your whole body — hips, core and arms together — and finish the stroke past your hips. Long, powerful pulls beat short frantic ones.
Sled Pull
15 m · hand over hand
Sit back into your hips, brace, and pull the rope hand over hand with your legs and back, not just your arms. Keep the sled moving in one steady drag.
Walking Lunge
20 m · long & controlled
Step out into a long lunge, drop the back knee toward the floor, and drive up through the front heel. Stay tall and controlled — this is the lunge station rehearsal.
Wall Ball
15 reps · squat & throw
Full squat, then drive up and throw to the target, catching into the next rep. Legs do the work — keep the reps smooth and the squats honest.
Tap play to watch a drill demo — the same muted, looping clips your plan uses. Unmute or go full screen once it's running.
What your plan looks like in the app
Every session comes with coach guidance — and your progress gets logged, not guessed.
app.getmycoach.ch
app.getmycoach.ch
Your plan is built around you
Your coach shapes the plan from what you tell us — not an idealized week you'll never hit.
Goal
Complete every station and finish your first race
Race date
Times your ramp and taper toward the day
Starting point
How much running & lifting you do now
Training days
How many days a week you can commit
Equipment
Full gym, or substitutes if no sled/SkiErg
Time per session
40 to 60 minutes
Confidence
Which stations feel new or intimidating
Feedback
How each session felt, so the ramp stays realistic
Your coach tells you why you're training something
Who this plan is for
Your plan in 3 minutes
- 1
Pick your goal
Tell your coach what you're training for.
- 2
Set your level & week
Your experience, available days and equipment.
- 3
Preview your plan
See your first weeks day by day — no account needed until you start.
- 4
Train & log
Follow the sessions and log what you actually did.
- 5
Your coach reads it back
It reads your logged weeks against its own prescription — and when a week did not work, it holds the coming step-up and tells you what it changed.
What this plan covers
Frequently asked questions
- I've never done Hyrox — can I really finish?
- Yes. The first-timer track builds the base to complete every station and run strong, scaled to your current level so the goal is realistic.
- How long should I train before my first Hyrox?
- Give yourself 10–12 weeks if you can — the first-timer track builds the base to complete every station without rushing. Shorter is workable; the plan scales the volume to the time you have.
- Can beginners follow the plan on 3 days a week?
- Yes. Tell your coach your available days and the plan fits them — 3 days still build running and station strength, with the priorities that matter most for finishing.
- Do I need a race date?
- It helps — give your coach a date and the plan sizes the block and times the taper to it. Without one you get a structured block to build toward your first race.
- What equipment do I need?
- Ideally a sled, a SkiErg and wall balls (the Hyrox stations), plus running. If you're missing a station, your coach substitutes it and flags the swap so you know what to find before race day.
- Is it free?
- Yes, GetMyCoach is free during early access.
Build your first Hyrox plan
Preview your personal plan first — no account needed — and only start if it fits you.
See your whole plan first — your free account comes when you start it. No credit card.