HYROX Prep — Complete 12-Week HYROX Training Program & Workbook

HYROX doesn't punish weakness. It punishes the unprepared.

It's the strength to push a loaded sled when your legs are already gone. The engine to hold your run pace eight separate times. The grit to face 100 wall balls at the end and not fall apart. Three different fitness demands, stacked back to back for ~60–90 brutal minutes — and if you've only trained one of them, the race will find the other two.

That's why random workouts and "just run more" don't work. HYROX is a skill, and it has to be trained as a system. This is that system.

This isn't a PDF of workouts. It's a complete coaching program.

Most "programs" you buy are a spreadsheet of exercises. This is a 109-page coaching manual that teaches you the why behind every session — built on real endurance science, not gym-bro guesswork — paired with a fillable Excel workbook so you log, track, and own every week of progress.

You get two assets, working together:

📘 The 109-Page Coaching Guide A genuine education in how to race HYROX, then 12 weeks of training that applies it:

• The Race Itself — exactly what you're up against, station by station, and where most people break (hint: it's the wall balls).
• The Science, Made Simple — why your program shifts from pyramidal to polarized training across the 12 weeks (built on published endurance research), and why your VO₂ engine is the single biggest predictor of your finish time.
• The 8 Stations — how the program builds you for every one: sleds, carries, lunges, burpees, rowing, ski, sandbag, and wall balls.
• Picking Intensity — the three knobs (load, heart rate, RPE) so every session is the right hard, not just hard.
• The 12-Week Roadmap & 3 Blocks — Engine + Movement → Build + Specificity → Peak + Race Sim, with 5 full race simulations so race day feels like something you've already done.
• HYROX Cardio Methods, Recovery & Race-Week Nutrition, Common Mistakes, a full Station Library & Glossary, plus a race-day pacing strategy and checklist so nothing on race morning is a surprise.

📊 The Fillable Excel Workbook The part that actually keeps you on track:

• Every one of your 12 weeks, laid out and ready to fill in
• Log the weight on every lift, set by set — watch the numbers climb
• Track every run and station session with built-in notes and check-offs
• Locked and protected so you can only type in your numbers — nothing to break
• Works on your phone, laptop, Excel, Google Sheets, or Numbers

What 12 weeks looks like

Six days a week, every session with a purpose:

• 3 strength days — Lower + Sleds, Upper + Wall Ball, Hinge + Carries (the lifts that win the stations)
• 3 run days — a Zone 1 long run, a Tempo/Threshold session, and VO₂ intervals (the engine that holds your pace)

Every set, rep, load target, run pace, and rest period is decided for you. Every movement has a demo video link. Every week is one tap away in the guide. You just show up and execute.

Who it's for

• First-timers who want to cross the line strong — not survive it.
• Returning racers chasing a PR who finally want a plan with a brain behind it.
• Anyone who's tired of guessing whether their training is actually making them faster.

You don't need to be elite. You need 12 weeks and the willingness to follow the plan.

The bottom line

When you toe that line, you'll have already run the race in training — five times. You'll know your pace. You'll know your stations. You'll know your engine can take it. That's what this gives you: the start line without the doubt.

Twelve weeks. One race. Be ready.