The Complete 12-Week HYROX Training Plan for Beginners

If you’re looking to boost your fitness levels and take on a challenging yet rewarding fitness event, the HYROX training plan could be exactly what you need. Whether you’re a seasoned athlete or a beginner, HYROX offers an intense yet accessible workout that targets all aspects of fitness: strength, endurance, speed, and agility.

HYROX is a global fitness competition designed to test the body’s limits across eight workout stations, including running and functional fitness exercises. But how do you prepare for such a challenge? In this blog post, we’ll break down a 12-week HYROX training plan tailored specifically for beginners.

We’ll also cover various HYROX training workouts, how to implement them into your routine, and how to stay motivated throughout your training journey.

As a Personal trainer with years of experience, I’ve worked with many clients on their fitness goals. This blog will give you the guidance and structure to prepare effectively for a HYROX competition, whether you’re aiming to participate in HYROX London or any other global event.

What is HYROX Training?

Before we dive into the specifics of the HYROX training program, let’s take a quick look at what HYROX is all about. HYROX is a fitness event that consists of an 8-station workout, which includes:

1. 1 km run on a flat surface.
2. SkiErg (a full-body cardio machine).
3. Sled push with a heavy weight.
4. Sled pull with a heavy weight.
5. Burpee broad jumps.
6. Rowing (rowing machine).
7. Kettlebell farmer’s walk.
8. 1 km run to finish.

Each workout station challenges a specific aspect of fitness, including Running, Strength, endurance, power, and coordination. HYROX is an excellent test of overall fitness and is suitable for people of all abilities.

Why You Need a HYROX Training Plan

With the variety of exercises involved in HYROX, it’s essential to have a structured HYROX workout plan to build endurance, strength, and overall fitness. Without a proper plan, you may risk injury or burnout before the event. That’s where a well-thought-out HYROX training plan comes in.

A good HYROX workout plan focuses on building cardiovascular fitness, improving strength through functional training, and preparing your body for the physical demands of the event. Each week, your plan should include a mix of running, strength training, and mobility exercises to help you perform at your best on the day of the competition.

The 12-Week HYROX Training Plan for Beginners

Here’s a breakdown of the 12-week HYROX training plan that I’ve designed specifically for beginners. This plan will help you build the strength, stamina, and endurance needed to complete all eight stations of the HYROX event.

Week 1-4: Building the Base

In the first few weeks, your focus should be on building general fitness, improving your running capacity, and learning the movements that you will use in the HYROX workout. During these weeks, aim to:

• Run: Focus on running 3-4 times a week. Start with 1 km runs at a comfortable pace and gradually build up to 3-4 km at a moderate pace.
• Strength Training: Incorporate strength training exercises 2-3 times a week. Focus on compound movements like squats, lunges, and Deadlifts to build leg strength for the sled push and pull.
• HYROX-style Movements: Introduce basic HYROX training workouts such as Bodyweight squats, burpees, and kettlebell swings. Focus on learning the correct form and gradually increasing intensity.

Week 5-8: Increasing Intensity

By week five, you’ll want to start adding more intensity to your workouts. This is when you’ll focus on improving endurance, strength, and technique.

• Running: Increase the length of your runs to 4-6 km. Incorporate intervals (e.g., 1-minute fast running, 2-minute recovery) to build speed and stamina.
• Strength Workouts: Begin using heavier weights for strength training. Incorporate exercises like deadlifts, sled pushes, kettlebell swings, and rowing to simulate the movements you’ll face during HYROX.
• HYROX Training Workouts: At this stage, perform HYROX-style workouts, such as mini HYROX workouts that combine running with functional exercises like burpees and rowing.

Week 9-12: Performance and Specialisation

In the final four weeks, your focus will shift to performance-based training. This phase is designed to ensure you’re ready for the intensity and demands of the event.

• Running: By now, you should be running at least 6-8 km per session, with interval sprints and steady-state runs. For the 1 km runs in HYROX, practice sprinting at high intensity.
• Strength and Functional Training: This is when you’ll do HYROX strength workouts and simulate the stations in the event. Practice your sled push, burpee broad jumps, rowing, and skiErg. Aim for hyrox gym workouts that focus on intensity and recovery.
• HYROX-style Workout: Complete a full HYROX workout plan once a week. This includes running 1 km, followed by each of the workout stations (using the equipment at your gym or in a suitable space), and then another 1 km run to finish.

This phase should focus on building both strength and endurance, as well as refining technique.

Hyrox Training Workouts: What Should You Include?

For the best results, your HYROX training workouts should include exercises that mimic the movements involved in the event. These are some key exercises to focus on:

1. Running: Improve your cardiovascular endurance with interval training and long-distance runs.
2. Sled Push and Pull: These movements mimic strength training and will help you build power in your legs and core.
3. Burpee Broad Jumps: Combine the explosive movement of a burpee with a jump to develop full-body strength and coordination.
4. Rowing and SkiErg: These machines build upper-body endurance and simulate the cardiovascular load of HYROX.
5. Kettlebell Swings and Farmer’s Walks: These exercises focus on grip strength and endurance, crucial for handling the weight during the competition.

HYROX Running Plan

HYROX running plans are a vital part of your preparation, as the competition involves two 1 km runs. Building your running capacity through interval sprints and long-distance runs will make these portions of the event more manageable.

Incorporate interval training (alternating fast and slow paces) and progressively build your distance over the 12 weeks.

Free HYROX Training Plan

If you’re looking for a free HYROX training plan, there are various resources available online, including free plans provided by HYROX themselves. However, for a more tailored and structured plan, I recommend sticking with a coach or trainer who can provide personalised advice based on your goals.

Hyrox Beginner Training Plan: How to Get Started

If you’re a beginner, start slow and gradually increase the intensity. Incorporate HYROX beginner training plans that focus on building foundational strength and endurance. Start with basic bodyweight exercises and light running.

Once you’re comfortable with the movements, you can begin adding weight and increasing your running distance.

Mini HYROX Workouts

If you’re short on time but still want to get in a mini HYROX workout, you can try short but intense workouts that combine functional movements like burpees, rowing, and sled pushes. These shorter workouts will help you maintain a high level of fitness while focusing on efficiency.

Conclusion

The HYROX training plan is a powerful and effective way to prepare for one of the most challenging fitness events out there. With the right plan, you can build strength, endurance, and mental toughness that will not only prepare you for the competition but also improve your overall fitness levels. Whether you’re a beginner or an experienced athlete, following a structured HYROX workout plan will help you perform at your best.Remember, consistency is key. Stick to your 12-week HYROX training plan, stay focused, and don’t forget to listen to your body. With the right mindset and dedication, you’ll be ready to take on the challenge and conquer HYROX!

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