8-Week Hyrox Playbook

FOCUSED  ·  Men's Edition  ·  Singles Open Division 8 Weeks to your first Hyrox race Not a generic fitness plan. A complete race-specific program built around the 8 stations, the running between them, and the mental side of crossing the finish line for the first time. 52 pages  ·  Instant download  ·  PDF Get the Playbook €19  — introductory price
Why this exists You're fit. You run. You train.
And then Hyrox humbles you.

Athletes who come from a running background underestimate the stations. Athletes who come from the gym underestimate the 8km of running between them. Almost everyone, on their first race, goes out too fast and pays for it by station four.

This plan was built from real experience — real races, real mistakes, real lessons. It prepares you for the whole race: the training, the technique, the nutrition, the mental side, and everything that happens on race day itself.

What's inside
01 8-Week Training Plan Day-by-day sessions across 3 progressive phases — running, station work, strength, and race simulations. Time estimates, pace, heart rate zones, and weights included for every session.
02 Station Technique Guides All 8 stations broken down — what they demand, how to move through them efficiently, race-day pacing, and the one thing most first-timers get wrong at each one.
03 Nutrition & Race Fuel How to eat across the full 8 weeks, a complete carb-loading strategy for race week, and exactly what to eat from the morning of the race to the finish line.
04 Mental Preparation Five concrete techniques for the moments in the race when you want to stop. Built around the reality of what a Hyrox race actually feels like, not generic mindset advice.
05 Rules & Race Standards The official movement standards, penalty system, and what judges are actually watching for — so nothing on race day comes as a surprise.
06 Race Day Strategy From the night before to the final Wall Ball rep — a complete blueprint for race day, including a station-by-station race plan and what to do when things don't go to plan.
"What separates finishers from those who suffer through the last three stations is preparation." — FOCUSED
How the plan works Three phases.
Eight weeks.
One finish line.
Weeks 1–3 Build Establish your aerobic base, learn all 8 stations, build consistency. No heroics — every session should feel controlled.
Weeks 4–6 Push Increase intensity and volume. Train your weaknesses. Simulate race conditions. This is where fitness is built.
Weeks 7–8 Sharpen & Taper Reduce volume by 40–50%. Maintain sharpness. Let your body absorb the training. Arrive at race day fresh, not tired.
Who this is for Built for first-timers
who already train.

This plan assumes you move regularly, you're comfortable running, and you're familiar with basic gym movements. It does not assume you've trained specifically for Hyrox before — that's exactly the point.

Weights, paces, and intensity are calibrated for the Open Men's division and scaled progressively across 8 weeks, from 60% of race weight in Phase 1 to full race weight in Phase 3.

In 8 weeks,
you'll be ready. 52 pages. Instant download. Everything you need to go from training to race day with a plan behind you. Get the Playbook €19  — introductory price  ·  instant PDF download
FOCUSED  ·  Men's Edition  ·  Singles Open Division