Structuring your Training Program for Hyrox
There’s no perfect training model, but there are a few basic principles you can apply
Hyrox Training Essentials
Hyrox training is built on a few key principles:
Endurance – It’s an endurance race. Men’s Pro athletes finish in around 55 minutes, while the average finisher takes about 90 minutes.
Strength – A solid level of strength is required. Pushing a 152/102kg sled means you need strong legs.
Muscle Endurance – You’ll need to perform repeated movements under load for an extended period.
Station Technique – Efficiency is key. Better technique = less energy burned.
To get the best results from any Hyrox training program, it’s essential to incorporate structure. If you’re coaching yourself and designing a program, focus on these key principles:
Progressive Overload – Gradually increase intensity and load to stimulate adaptation.
Sport Specificity – Endurance alone won’t cut it. If you can run a marathon but can’t push a loaded sled, you need to address your weakness.
Recovery – Incorporate de-load weeks. Fatigue and injuries will derail your progress.
Peaking – A phase of increased intensity and reduced volume to maximise performance. The culmination of all the hard work.
Tapering – 10-14 days of 50 % reduction in volume but maintaining intensity before your race.
Consistency – Without consistency, none of the above matter.
Sample Weekly Structure Below
A typical week might look like this, with a focus on strength and gradually building endurance. After 4-6 weeks of strength training, shift focus to strength endurance. Strength sessions should become full-body, while Metcons should increase in intensity.
What to know more about my 12 week Hyrox program or a personal program just for you? Learn more here.
KEEP STACKING WORKOUTS
Rod
Hi Sean, its a good question. I am very fortunate that I have been training my entire life with very little time off. So I would say my body is well adapted. However, its still a fine line and my recovery has slowed a lot. Its the one thing I prioritise every day now. A well structured program, extra rest days if I need them, and a big big focus on sleep and quality food intake. As they say Sean, without our health nothing else really matters. I would be happy to share a 12 week program with you and modify it for your current age, time available to train and level of fitness.
I've been meaning to ask you Rod. How do you balance training hard in your 50s (i'm just about 57) but not hurting yourself. As you can imagine, I don't want to shave 5 min off my time but then be on the shelf for two months. What's your balance and approach?