TRAINING
CLUB
HYROX IS FUNCTIONAL FITNESS
It’s fitness for all, no matter where you’re starting from.
WHAT WE OFFER
Our HYROX programs are planned in detail and tested to build you up, inside and out each and every day.
TRAINING BLOCKS
Progression with purpose, one phase at a time.
ACCUMULATION
DURATION: WEEKS 1 - 4
FOCUS: BUILD FOUNDATION
High volume, moderate intensity, shorter rest. Develop strength, endurance, and basic skills.
INTENSIFICATION
DURATION: WEEKS 5 - 7
FOCUS: PUSH LIMITS
Higher intensity, lower volume. Focus on power, strength, and sport-specific skills.
DELOAD
DURATION: WEEK 8
FOCUS: RECOVER & RECHARGE
Reduced volume and intensity. Prioritize rest, recovery, and regeneration
TYPICAL TRAINING WEEK
Train smart, stay consistent, and make every session count.
MONDAY - HYROX FOCUS (FULL)
FULL BODY STRENGTH Build overall power and balance.
TUESDAY - HYROX RUN
(A) LONG RUN Improve endurance for race-day stamina.
(B) RUNNING INTERVALS + TRUNK ENDURANCE Develop speed and core stability.
WEDNESDAY - HYROX PERFORM (LOWER)
LOWER BODY STRENGTH + MIXED ERG WORK Boost lower body muscular endurance and performance on Ergs.
THURSDAY - HYROX FOCUS (FULL)
FULL BODY STRENGTH Build overall power and balance.
FRIDAY - HYROX PERFORM (UPPER)
UPPER BODY STRENGTH + LOWER BODY ENDURANCE Combine power and muscular stamina.
SATURDAY - HYROX PREP
HYROX-SPECIFIC CONDITIONING Partial to full simulated race to master event-specific movements and strategies.
SUNDAY - REST DAY
Prioritize recovery to reset for the week
TRACK YOUR PROGRESS
We’re all about measurable results. Every rep, every run, every erg—this is how we measure progress and push boundaries.
Here are KPIs that we will track:
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Strength Tests: Front Squat & Barbell Bench Press.
Race Skills: 100 Wall Balls for Time.
Running Benchmarks: 1KM Intervals
Erg Work: 500M and 1000M Erg Times.
