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Hyrox training plan
Your HYROX training plan, built around your race
You have a race to prepare for and a week to fit it into. GetMyCoach combines running, strength and station practice in a plan matched to your level, available days and equipment. Your AI coach explains each session and helps you progress.
Start with your race goal and training availability. You can also build a plan without a race date.
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 Hyrox conditioning session: a warm-up, a four-station circuit with 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 — pace it so your last round matches your first.
Wall Ball
20 reps · squat & throw
Squat to depth, then drive up and throw the ball to the target in one motion, catching it back into the next squat. Legs power the throw — steady rhythm and full squats even as you tire.
Farmer's Carry
40 m · heavy & tall
Grip hard, brace your core, and walk tall with quick, controlled steps. Don't let the weight round your shoulders — stay upright and breathe.
Sled Push
20 m · low & driving
Get low with straight arms and drive through the floor with powerful, choppy steps. Keep the sled moving — momentum is your friend, so don't let it stall.
Burpee Broad Jump
10 reps · down & out
Chest to the floor, then explode up and out into a broad jump, landing soft and steady. Find a sustainable rhythm — this is where races are lost when you blow up early.
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
Finish strong or chase a target time
Race date
Sizes the block and times your taper
Level
First-timer, returning or competitive
Training days
How many days a week you can train
Equipment
Full Hyrox rig, gym, or flagged substitutes
Weak spots
Sled, wall balls or the runs that fade
Time per session
45 to 75 minutes
Feedback
How each session felt, so the next adapts
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
- Do I need a race date?
- No. If you have one, the plan sizes itself and times the taper to it; if not, you get a 12-week block. The hybrid track needs no race date at all.
- 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.
- I've never done Hyrox — is that okay?
- Yes. The first-timer track builds the base to complete every station and run strong, scaled to your current level.
- How many weeks do I need to train for Hyrox?
- Most athletes want 8–12 weeks; first-timers do better with the longer end. Give your coach a race date and the plan sizes the block and times the taper to it — no date, and you get a 12-week block.
- Can I follow the plan on 3 days a week?
- Yes. Tell your coach how many days you can train and the plan is built around that — 3 focused days still cover running, the stations and compromised running, just with tighter priorities.
- Is it free?
- Yes, GetMyCoach is free during early access.
Build your Hyrox race 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.