HYROX Academy

12-Week
Pro-Level Plan

A complete five-day-per-week build from foundational volume to race week. Select a week, open coaching notes, and mark each session complete.

12Weeks
60Sessions
5Days / week
0%Completed
Plan structure & methodology

Training blocks

Weeks 1-4: Base
Weeks 5-8: Pace
Weeks 9-10: Accelerate
Week 11: Prime
Week 12: Race

Foundation

20-40 minutes. Basic daily workout with manageable sets and volume.

Complete

40-60+ minutes, high volume and big sets designed to replicate HYROX race intensity and support mental and physical race preparation.

Engine

Uses work-to-rest ratios, pace or speed focus, and repeating sets to develop pacing across high and low intensities.

Power

Quality rather than time. Lower rep ranges, rest as needed, basic weightlifting movements and accessory work.

Aerobic

Conversational effort for 40-60 minutes, with minimal change in effort throughout.

Athlete profile & equipment

Pro target group

  • Experienced athlete and/or HYROX experience
  • Currently on a strength-specific program
  • 10K under 45 minutes (women) / under 40 minutes (men)

Minimum equipment

  • Sled and rope
  • Kettlebells
  • Dumbbells
  • SkiErg and/or RowErg
  • Wall ball

Optional equipment

  • Sandbags
  • Air Bike or BikeErg
  • Barbell and squat rack
  • Pull-up bar
  • TRX or low rings
  • 24/20-inch box