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Advanced Endurance
Hyrox Race Prep
Train like a hybrid athlete for Hyrox competition
An 8-week program designed to prepare you for Hyrox, the fitness racing competition combining running with functional workout stations. This plan builds your running endurance, station-specific skills, and the mental toughness needed to push through 8 rounds of running and functional movements. Includes a mid-program race simulation at week 5 to test your fitness and pacing strategy.
4
Days/Week
8
Weeks
60
Min/Session
24
Exercises
Weekly Schedule
Day 1: Hyrox Conditioning A
Ski & Row Stations
1 Running (Treadmill)
3 × 1000m 2 Ski Erg
2 × 500m 3 Rowing Machine
2 × 500m 4 Burpees
3 × 10 Day 2: Hyrox Strength
Lower Body & Functional
1 Barbell Squat and Press
4 × 8-10 2 Barbell Walking Lunge
3 × 20 steps 3 Romanian Deadlift (RDL)
3 × 10-12 4 Farmers Carry (Walk)
4 × 40m 5 Medicine Ball Squat Throw
3 × 15 Day 3: Hyrox Conditioning B
Sled & Carry Stations
1 Running (Treadmill)
2 × 1000m 2 Sled Push
4 × 25m 3 Sled Pull
4 × 25m 4 Farmers Carry (Walk)
3 × 50m 5 Broad Jump
3 × 10 Day 4: Hyrox Race Simulation
Full Station Circuit
1 Running (Treadmill)
1 × 1000m 2 Ski Erg
1 × 1000m 3 Running (Treadmill)
1 × 1000m 4 Sled Push
1 × 50m 5 Running (Treadmill)
1 × 1000m 6 Sled Pull
1 × 50m 7 Running (Treadmill)
1 × 1000m 8 Burpees
1 × 20 9 Running (Treadmill)
1 × 1000m 10 Rowing Machine
1 × 1000m Equipment Required
Barbell Dumbbell Sled Rowing machine Ski erg Medicine ball
Target Muscles
Quads Glutes Hamstrings Shoulders Back Core
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#functional fitness
#hybrid athlete
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#endurance
#competition
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