BUILT FOR YOUR FIRST HYROX RACE.

A complete 8-week training plan built specifically for first-time Hyrox athletes. From your first session to the start line — everything is covered.

 BUY NOW!
The Structure
How the Plan Works
01
Weeks 1–3 Build
Establish your aerobic base, learn all 8 stations, build consistency. Every session feels controlled. No heroics.
Zone 2 running Station technique Strength foundations
02
Weeks 4–6 Push
Increase intensity and volume. Train your weaknesses. Simulate race conditions. This is where fitness is built.
Race simulations Full race weights Zone 3–4 intervals
03
Weeks 7–8 Sharpen & Taper
Volume drops 40–50%. Maintain sharpness. Let 6 weeks of training absorb. Arrive at race day fresh, not exhausted.
Reduced volume Race feel sessions Mental preparation
8 Weeks
4 Training days / week
3 Phases
What's inside 51 pages.
Everything you need.
01 8-Week Training Plan Day-by-day sessions with time, pace, heart rate zones, and weights. Every session planned out.
02 Station Technique Guides All 8 stations broken down — technique, pacing, and the one mistake most first-timers make.
03 Nutrition & Race Fuel Carb-loading strategy, race week nutrition, and exactly what to eat on race morning.
04 Mental Preparation Five techniques for the moments in the race when you want to stop.
05 Rules & Race Standards Official movement standards and penalties — so nothing on race day surprises you.
06 Race Day Strategy From the night before to the final Wall Ball rep. A complete race day blueprint.

You've done the training. Now do it right.

GET YOUR PLAYBOOK

Playbooks
8 Weeks to your First Hyrox Race (Men´s Edition)

8 Weeks to your First Hyrox Race (Men´s Edition)

8 Weeks to your First Hyrox Race (Men´s Edition)
€19,90
€19,90
8 Weeks to your First Hyrox Race (Women´s Edition)

8 Weeks to your First Hyrox Race (Women´s Edition)

8 Weeks to your First Hyrox Race (Women´s Edition)
€19,90
€19,90

Frequently asked questions

Who is this playbook for?

For athletes who already train — running, gym, or both — and want to complete their first Hyrox Singles race. No Hyrox experience needed, but a solid base fitness is assumed.
What do I get after purchase?

You receive an instant download link for the PDF — 51 pages, fully digital. No shipping, no waiting. Download it once and keep it forever.
How many days per week do I need to train?

4 days per week. Monday, Tuesday, Thursday and Saturday. Wednesday is active recovery, Friday and Sunday are full rest days.
What if I've never trained on a sled before?

No problem. The plan introduces the sled in Week 2 with reduced weights and clear technique guidance. You build up to race weight progressively over 8 weeks.
What if my running pace is slower than the ones in the plan?

Simply add 30–45 sec/km to all pace targets in the plan. The RPE and heart rate zones stay the same — the intensity automatically adjusts to your level.