THE ULTIMATE 16 WEEK HYROX PROGRAM: be the athlete

This comprehensive guide will teach you every session and training type needed to run your best.

WHAT YOU GET:
📄 A comprehensive PDF training guide — every session across all 16 weeks written in full, with sets, reps, RPE, run zones, WOD formats, coaching cues, and a clickable YouTube demo for every mobility movement
📊 A full Excel tracking spreadsheet — log your weights, run paces, WOD times, and personal bests week by week across 6 colour-coded tabs

THE PROGRAM:

• 6 training sessions per week across 4 periodised phases

• Strength & power sessions targeting every Hyrox station

• Compromised WODs that build to full race simulation by Week 13

• Zone 2 running that grows from 35 to 65 minutes across the block

• Threshold running built into every single week — two formats, progressively longer

• A 10-minute daily mobility routine (fixed, memorisable, referenced every week)

• Structured deload weeks in Weeks 8 and 12

• A taper week in Week 15

• A dual-track Week 16 — race prep for competitors, or a 3k run test, 2k SkiErg test and mini Hyrox simulation for those assessing progress.

This is the program I wish I'd had when I started. Now it's yours.