[{"data":1,"prerenderedAt":1268},["ShallowReactive",2],{"post-hyrox-training-program":3},{"id":4,"title":5,"author":6,"authors":7,"badge":13,"body":15,"categorie":6,"date":1232,"description":1233,"extension":1234,"image":1235,"meta":1237,"navigation":1262,"path":1263,"seo":1264,"slug":1265,"stem":1266,"__hash__":1267},"posts_en/en/blog/hyrox-training-program.md","Hyrox Training Program: The 3 Plans for Every Level",null,[8],{"name":9,"to":10,"avatar":11},"William G","https://www.williamgaonarch.fr",{"src":12},"https://i.pravatar.cc/128?u=hyrox-programme",{"label":14},"Programs",{"type":16,"value":17,"toc":1205},"minimark",[18,23,65,68,72,76,82,85,92,94,98,105,255,262,264,268,271,277,283,289,300,305,310,313,318,321,404,409,412,417,420,486,491,494,556,561,564,569,571,575,578,583,588,593,604,608,613,616,621,624,699,704,707,712,715,720,723,793,798,801,806,808,812,815,820,825,830,841,845,850,853,858,861,925,930,933,938,941,946,949,1021,1026,1029,1033,1035,1039,1042,1052,1055,1081,1084,1096,1098,1102,1106,1109,1113,1116,1120,1123,1127,1130,1134,1137,1139,1143,1146,1169,1171,1175],[19,20,22],"h2",{"id":21},"tldr","TL;DR",[24,25,26,34,40,47,54],"ul",{},[27,28,29,33],"li",{},[30,31,32],"strong",{},"Hyrox"," = 8 km of running + 8 functional stations, always in the same order",[27,35,36,39],{},[30,37,38],{},"3 programs"," in this article: beginner (12 weeks), intermediate (10 weeks), expert (8 weeks)",[27,41,42,43,46],{},"Each program is structured ",[30,44,45],{},"week by week"," with detailed sessions",[27,48,49,50,53],{},"All 3 plans are available in the ",[30,51,52],{},"RPG Fitness app"," — earn XP with every session",[27,55,56,57,64],{},"Upcoming competitions: check ",[58,59,63],"a",{"href":60,"rel":61},"https://hyrox.com",[62],"nofollow","hyrox.com"," for events near you",[66,67],"hr",{},[19,69,71],{"id":70},"hyrox-the-final-boss-of-functional-fitness","Hyrox: the final boss of functional fitness",[73,74,75],"p",{},"Want a challenge that truly tests your overall fitness? That's Hyrox.",[73,77,78,81],{},[30,79,80],{},"The format is simple, brutal, and identical for everyone",": 8 kilometers of running split into 8 segments of 1 km, each followed by a functional station. No surprises on race day — the station order never changes.",[73,83,84],{},"Hyrox races take place indoors, in large sports arenas around the world. If you want to be ready for your next event, you need to start training now.",[73,86,87,88,91],{},"What makes Hyrox preparation unique: you need to be ",[30,89,90],{},"both endurance-fit and strong",". Neither a pure runner nor a pure weightlifter. The balance between the two is what makes the difference.",[66,93],{},[19,95,97],{"id":96},"the-8-hyrox-stations-what-youll-face","The 8 Hyrox stations: what you'll face",[73,99,100,101,104],{},"Here are the Hyrox exercises in the exact competition order, with ",[30,102,103],{},"Open division"," loads (the most common):",[106,107,108,127],"table",{},[109,110,111],"thead",{},[112,113,114,118,121,124],"tr",{},[115,116,117],"th",{},"Station",[115,119,120],{},"Event",[115,122,123],{},"Distance / Reps",[115,125,126],{},"Open Loads (W / M)",[128,129,130,147,163,178,193,207,223,239],"tbody",{},[112,131,132,138,141,144],{},[133,134,135],"td",{},[30,136,137],{},"1 — SkiErg",[133,139,140],{},"Ski machine",[133,142,143],{},"1,000 m",[133,145,146],{},"—",[112,148,149,154,157,160],{},[133,150,151],{},[30,152,153],{},"2 — Sled Push",[133,155,156],{},"Sled push",[133,158,159],{},"50 m",[133,161,162],{},"102 kg / 152 kg",[112,164,165,170,173,175],{},[133,166,167],{},[30,168,169],{},"3 — Sled Pull",[133,171,172],{},"Sled pull (rope)",[133,174,159],{},[133,176,177],{},"78 kg / 103 kg",[112,179,180,185,188,191],{},[133,181,182],{},[30,183,184],{},"4 — Burpee Broad Jump",[133,186,187],{},"Jump burpees",[133,189,190],{},"80 m",[133,192,146],{},[112,194,195,200,203,205],{},[133,196,197],{},[30,198,199],{},"5 — Rowing",[133,201,202],{},"Rowing machine",[133,204,143],{},[133,206,146],{},[112,208,209,214,217,220],{},[133,210,211],{},[30,212,213],{},"6 — Farmers Carry",[133,215,216],{},"Loaded carry",[133,218,219],{},"200 m",[133,221,222],{},"2×16 kg / 2×24 kg",[112,224,225,230,233,236],{},[133,226,227],{},[30,228,229],{},"7 — Sandbag Lunges",[133,231,232],{},"Walking lunges",[133,234,235],{},"100 m",[133,237,238],{},"10 kg / 20 kg",[112,240,241,246,249,252],{},[133,242,243],{},[30,244,245],{},"8 — Wall Balls",[133,247,248],{},"Medicine ball throw",[133,250,251],{},"100 reps",[133,253,254],{},"4 kg / 6 kg",[73,256,257,258,261],{},"Running accounts for ",[30,259,260],{},"8 km total"," — roughly 50% of the total effort. Endurance is non-negotiable.",[66,263],{},[19,265,267],{"id":266},"beginner-hyrox-program-12-weeks","Beginner Hyrox Program: 12 weeks",[73,269,270],{},"Never done Hyrox before, you run occasionally, and you train 2-3 times a week? This beginner Hyrox program is for you.",[73,272,273,276],{},[30,274,275],{},"Goal",": finish the race in Open division, with no specific time target. Build endurance, learn the movements, cross the finish line in one piece.",[73,278,279,282],{},[30,280,281],{},"Frequency",": 4-5 sessions per week.",[73,284,285,288],{},[30,286,287],{},"12-week structure",":",[24,290,291,294,297],{},[27,292,293],{},"Weeks 1-4: aerobic base + station technique",[27,295,296],{},"Weeks 5-8: intensification + first run/station combos",[27,298,299],{},"Weeks 9-12: simulations and taper",[301,302,304],"h3",{"id":303},"sample-week-beginner-program","Sample week — Beginner Program",[73,306,307],{},[30,308,309],{},"Monday: Foundation endurance",[73,311,312],{},"30 to 40 min easy run at conversational pace + 10 min mobility. The goal is to build your aerobic base without burning out.",[73,314,315],{},[30,316,317],{},"Tuesday: Hyrox functional strength",[73,319,320],{},"Session focused on competition movements: goblet squats, weighted lunges, horizontal row, core work. Light loads, technique is the priority.",[106,322,323,339],{},[109,324,325],{},[112,326,327,330,333,336],{},[115,328,329],{},"Exercise",[115,331,332],{},"Sets",[115,334,335],{},"Reps / Duration",[115,337,338],{},"Rest",[128,340,341,355,367,379,392],{},[112,342,343,346,349,352],{},[133,344,345],{},"Goblet squat (kettlebell)",[133,347,348],{},"4",[133,350,351],{},"12-15",[133,353,354],{},"60s",[112,356,357,359,362,365],{},[133,358,232],{},[133,360,361],{},"3",[133,363,364],{},"10/leg",[133,366,354],{},[112,368,369,372,374,377],{},[133,370,371],{},"Horizontal row (band or rower)",[133,373,361],{},[133,375,376],{},"12",[133,378,354],{},[112,380,381,384,386,389],{},[133,382,383],{},"Plank hold",[133,385,361],{},[133,387,388],{},"30 sec",[133,390,391],{},"45s",[112,393,394,397,399,402],{},[133,395,396],{},"Hip thrust",[133,398,361],{},[133,400,401],{},"15",[133,403,354],{},[73,405,406],{},[30,407,408],{},"Wednesday: Active recovery",[73,410,411],{},"30-min walk or easy cycling + stretching. No intense session. Your body needs to recover to progress.",[73,413,414],{},[30,415,416],{},"Thursday: Station-specific work",[73,418,419],{},"Technical work on SkiErg, Farmers Carry, Wall Balls, and Burpee Broad Jump. Reduced volumes, form focus.",[106,421,422,435],{},[109,423,424],{},[112,425,426,428,430,433],{},[115,427,329],{},[115,429,332],{},[115,431,432],{},"Volume",[115,434,338],{},[128,436,437,450,462,474],{},[112,438,439,442,444,447],{},[133,440,441],{},"SkiErg",[133,443,361],{},[133,445,446],{},"500 m",[133,448,449],{},"2 min",[112,451,452,455,457,459],{},[133,453,454],{},"Farmers Carry (light)",[133,456,361],{},[133,458,159],{},[133,460,461],{},"90s",[112,463,464,467,469,472],{},[133,465,466],{},"Wall Balls",[133,468,361],{},[133,470,471],{},"20 reps",[133,473,461],{},[112,475,476,479,481,484],{},[133,477,478],{},"Burpee Broad Jump",[133,480,361],{},[133,482,483],{},"20 m",[133,485,449],{},[73,487,488],{},[30,489,490],{},"Friday: Upper body + grip",[73,492,493],{},"Vertical pull, rowing, core, grip work with kettlebells. Prepares your hands and shoulders for Sled Pull and Farmers Carry.",[106,495,496,509],{},[109,497,498],{},[112,499,500,502,504,507],{},[115,501,329],{},[115,503,332],{},[115,505,506],{},"Reps",[115,508,338],{},[128,510,511,523,533,545],{},[112,512,513,516,518,521],{},[133,514,515],{},"Vertical pull (or resistance band)",[133,517,348],{},[133,519,520],{},"10-12",[133,522,354],{},[112,524,525,527,529,531],{},[133,526,202],{},[133,528,361],{},[133,530,446],{},[133,532,449],{},[112,534,535,538,540,543],{},[133,536,537],{},"Dead hang (bar)",[133,539,361],{},[133,541,542],{},"max 30 sec",[133,544,461],{},[112,546,547,550,552,554],{},[133,548,549],{},"Weighted push-ups",[133,551,361],{},[133,553,520],{},[133,555,354],{},[73,557,558],{},[30,559,560],{},"Saturday: Mini Hyrox simulation",[73,562,563],{},"First contact with the format: 1 km run + SkiErg 500 m + 1 km run + Wall Balls 50 reps. Moderate pace — the goal is to feel the back-to-back sequence.",[73,565,566],{},[30,567,568],{},"Sunday: Full rest",[66,570],{},[19,572,574],{"id":573},"intermediate-hyrox-program-10-weeks","Intermediate Hyrox Program: 10 weeks",[73,576,577],{},"You train regularly (3-4 times/week), run 5-8 km comfortably, and know the basics of functional strength? This intermediate Hyrox training plan will take you to the next level.",[73,579,580,582],{},[30,581,275],{},": finish under 1h30 in Open, with a real pacing strategy on the stations.",[73,584,585,587],{},[30,586,281],{},": 5-6 sessions per week.",[73,589,590,288],{},[30,591,592],{},"10-week structure",[24,594,595,598,601],{},[27,596,597],{},"Weeks 1-3: consolidation + introduction of brick sessions",[27,599,600],{},"Weeks 4-7: rising volume and intensity, longer combos",[27,602,603],{},"Weeks 8-10: competition specificity + taper",[301,605,607],{"id":606},"sample-week-intermediate-program","Sample week — Intermediate Program",[73,609,610],{},[30,611,612],{},"Monday: Threshold run",[73,614,615],{},"6 to 8 km with 20 min at threshold pace (the pace where you can barely speak). Builds your ability to hold a sustained rhythm during the running segments of the race.",[73,617,618],{},[30,619,620],{},"Tuesday: Hyrox lower body strength",[73,622,623],{},"Squat, weighted lunges, step-up, hip thrust, unilateral work. Progressive loading. Your legs are used in 6 of the 8 stations — they deserve attention.",[106,625,626,638],{},[109,627,628],{},[112,629,630,632,634,636],{},[115,631,329],{},[115,633,332],{},[115,635,506],{},[115,637,338],{},[128,639,640,652,663,676,687],{},[112,641,642,645,647,650],{},[133,643,644],{},"Back squat",[133,646,348],{},[133,648,649],{},"8-10",[133,651,461],{},[112,653,654,657,659,661],{},[133,655,656],{},"Sandbag lunges",[133,658,361],{},[133,660,364],{},[133,662,461],{},[112,664,665,668,670,673],{},[133,666,667],{},"Loaded step-up",[133,669,361],{},[133,671,672],{},"12/leg",[133,674,675],{},"75s",[112,677,678,681,683,685],{},[133,679,680],{},"Bulgarian split hip thrust",[133,682,361],{},[133,684,364],{},[133,686,675],{},[112,688,689,692,694,697],{},[133,690,691],{},"Calf raises",[133,693,361],{},[133,695,696],{},"20",[133,698,391],{},[73,700,701],{},[30,702,703],{},"Wednesday: Short brick session",[73,705,706],{},"Format: 3 × (1 km run + 1 station). Example: 1 km + simulated Sled Push, 1 km + Burpee Broad Jump, 1 km + Wall Balls. 3 min recovery between blocks.",[73,708,709],{},[30,710,711],{},"Thursday: Active recovery + mobility",[73,713,714],{},"20-min cycling, foam roller, hip and shoulder mobility. Essential to absorb the week's volume.",[73,716,717],{},[30,718,719],{},"Friday: Hyrox upper body strength",[73,721,722],{},"SkiErg technique, heavy rowing, vertical pull, weighted push-ups, progressive Farmers Carry. Anti-rotation core work.",[106,724,725,737],{},[109,726,727],{},[112,728,729,731,733,735],{},[115,730,329],{},[115,732,332],{},[115,734,432],{},[115,736,338],{},[128,738,739,749,759,770,781],{},[112,740,741,743,745,747],{},[133,742,441],{},[133,744,348],{},[133,746,446],{},[133,748,449],{},[112,750,751,753,755,757],{},[133,752,202],{},[133,754,361],{},[133,756,446],{},[133,758,449],{},[112,760,761,764,766,768],{},[133,762,763],{},"Weighted vertical pull",[133,765,348],{},[133,767,649],{},[133,769,675],{},[112,771,772,775,777,779],{},[133,773,774],{},"Farmers Carry (competition load)",[133,776,361],{},[133,778,235],{},[133,780,449],{},[112,782,783,786,788,791],{},[133,784,785],{},"Pallof press (anti-rotation)",[133,787,361],{},[133,789,790],{},"12/side",[133,792,354],{},[73,794,795],{},[30,796,797],{},"Saturday: Long brick session",[73,799,800],{},"Format: 5 × (1 km run + 2 stations). Competition pace. This is the key session of the week — nail your pacing from the start.",[73,802,803],{},[30,804,805],{},"Sunday: Rest or very easy session",[66,807],{},[19,809,811],{"id":810},"expertadvanced-hyrox-program-8-weeks","Expert/Advanced Hyrox Program: 8 weeks",[73,813,814],{},"You train 5-6 times a week, you've already done a Hyrox or similar competition, and you want to perform. This expert Hyrox program is built to chase a time.",[73,816,817,819],{},[30,818,275],{},": sub-1h15 in Open or Pro qualification. Maximize efficiency on every station, hold the pace across 8 km of running.",[73,821,822,824],{},[30,823,281],{},": 6 sessions per week.",[73,826,827,288],{},[30,828,829],{},"8-week structure",[24,831,832,835,838],{},[27,833,834],{},"Weeks 1-2: intensification and identification of weak stations",[27,836,837],{},"Weeks 3-6: competition volume + station-specific sessions",[27,839,840],{},"Weeks 7-8: full simulation + final taper",[301,842,844],{"id":843},"sample-week-expert-program","Sample week — Expert Program",[73,846,847],{},[30,848,849],{},"Monday: Long run",[73,851,852],{},"12 to 15 km at moderate pace. Builds the aerobic base that lets you recover fast between stations. Non-negotiable session.",[73,854,855],{},[30,856,857],{},"Tuesday: Heavy lower body strength",[73,859,860],{},"Heavy squat, sandbag lunges (competition load), Sled Push/Pull at competition load or heavier, loaded step-up. The goal: be comfortable with race-day loads.",[106,862,863,875],{},[109,864,865],{},[112,866,867,869,871,873],{},[115,868,329],{},[115,870,332],{},[115,872,506],{},[115,874,338],{},[128,876,877,889,900,913],{},[112,878,879,882,885,887],{},[133,880,881],{},"Heavy back squat",[133,883,884],{},"5",[133,886,884],{},[133,888,449],{},[112,890,891,894,896,898],{},[133,892,893],{},"Sandbag lunges (competition load)",[133,895,348],{},[133,897,483],{},[133,899,461],{},[112,901,902,905,907,910],{},[133,903,904],{},"Simulated Sled Push (competition load)",[133,906,348],{},[133,908,909],{},"25 m",[133,911,912],{},"3 min",[112,914,915,918,920,923],{},[133,916,917],{},"Romanian deadlift",[133,919,361],{},[133,921,922],{},"8",[133,924,461],{},[73,926,927],{},[30,928,929],{},"Wednesday: Speed and intervals",[73,931,932],{},"8 × 1 km with 90 sec recovery, at a pace faster than your competition target. Builds your ability to hold rhythm even under fatigue.",[73,934,935],{},[30,936,937],{},"Thursday: Targeted stations",[73,939,940],{},"Specific work on your 2-3 weakest stations. High volume, competition loads. If Wall Balls scare you: 5 × 20 reps with the official load. If it's the SkiErg: 4 × 500 m with 2 min rest.",[73,942,943],{},[30,944,945],{},"Friday: Upper body strength + SkiErg",[73,947,948],{},"SkiErg 3 × 1,000 m, heavy Farmers Carry (2×24 kg / 2×32 kg), vertical pull, rowing, dynamic core. Dense session but not maximal — you need to be fresh for Saturday.",[106,950,951,963],{},[109,952,953],{},[112,954,955,957,959,961],{},[115,956,329],{},[115,958,332],{},[115,960,432],{},[115,962,338],{},[128,964,965,975,986,998,1010],{},[112,966,967,969,971,973],{},[133,968,441],{},[133,970,361],{},[133,972,143],{},[133,974,912],{},[112,976,977,980,982,984],{},[133,978,979],{},"Heavy Farmers Carry",[133,981,361],{},[133,983,235],{},[133,985,449],{},[112,987,988,991,993,996],{},[133,989,990],{},"Vertical pull (max load)",[133,992,348],{},[133,994,995],{},"6-8",[133,997,461],{},[112,999,1000,1003,1005,1008],{},[133,1001,1002],{},"Rowing sprint",[133,1004,348],{},[133,1006,1007],{},"250 m",[133,1009,449],{},[112,1011,1012,1015,1017,1019],{},[133,1013,1014],{},"Dragon flag / dynamic core",[133,1016,361],{},[133,1018,922],{},[133,1020,354],{},[73,1022,1023],{},[30,1024,1025],{},"Saturday: Full Hyrox simulation",[73,1027,1028],{},"The ultimate test: near-complete format with 6 to 8 blocks (1 km run + 1 station). Time every segment. Analyze your pacing after the session — that's where you adjust your race strategy.",[73,1030,1031],{},[30,1032,568],{},[66,1034],{},[19,1036,1038],{"id":1037},"find-all-3-programs-in-the-rpg-fitness-app","Find all 3 programs in the RPG Fitness app",[73,1040,1041],{},"Hyrox prep over 8 to 12 weeks is a serious commitment. Staying motivated week after week is often the real challenge — not the sessions themselves.",[73,1043,1044,1045,1048,1049,1051],{},"That's exactly why we've built all ",[30,1046,1047],{},"3 complete Hyrox programs"," (beginner, intermediate, and expert) directly into the ",[30,1050,52],{},", in the \"Programs\" section.",[73,1053,1054],{},"Here's what that changes in practice:",[24,1056,1057,1063,1069,1075],{},[27,1058,1059,1062],{},[30,1060,1061],{},"Every Hyrox session earns you XP"," — your character levels up with every workout",[27,1064,1065,1068],{},[30,1066,1067],{},"Gear unlocks"," as you progress, just like a real RPG",[27,1070,1071,1074],{},[30,1072,1073],{},"You track your progress"," session by session, week by week",[27,1076,1077,1080],{},[30,1078,1079],{},"The app is free"," to download, available on Android and Web",[73,1082,1083],{},"Instead of checking boxes in a spreadsheet, you experience your prep as a quest. Every session counts. Every XP earned brings you closer to the final boss: the Hyrox finish line.",[1085,1086,1090],"callout",{"color":1087,"icon":1088,"to":1089},"primary","i-heroicons-rocket-launch","https://rpgfitness.fr/",[73,1091,1092,1095],{},[30,1093,1094],{},"Download RPGFitness"," — Access all 3 Hyrox programs + earn XP with every session · Android & Web",[66,1097],{},[19,1099,1101],{"id":1100},"mistakes-to-avoid-in-your-hyrox-prep","Mistakes to avoid in your Hyrox prep",[301,1103,1105],{"id":1104},"neglecting-running","❌ Neglecting running",[73,1107,1108],{},"The 8 km of running accounts for ~50% of the event. Many CrossFit or strength training athletes arrive strong on the stations but collapse during the running segments. Include at least 2 runs per week from the very start.",[301,1110,1112],{"id":1111},"going-out-too-fast-on-race-day","❌ Going out too fast on race day",[73,1114,1115],{},"The first kilometer feels easy — that's a trap. If you go all-out early, you'll reach the Sled Push with already-loaded legs. Set your running pace at 70-75% of your max right from the start.",[301,1117,1119],{"id":1118},"skipping-hard-stations-in-training","❌ Skipping hard stations in training",[73,1121,1122],{},"The 80 m Burpee Broad Jump and 100 Wall Balls at the end of the race are classic pitfalls. Train them regularly — not just the week before.",[301,1124,1126],{"id":1125},"skipping-rest-days","❌ Skipping rest days",[73,1128,1129],{},"A typical Hyrox workout simultaneously taxes cardio, strength, and coordination. Without recovery, fatigue accumulates and injury risk spikes. Rest days are sessions in their own right.",[301,1131,1133],{"id":1132},"underestimating-grip","❌ Underestimating grip",[73,1135,1136],{},"Farmers Carry, Sled Pull, SkiErg — your hands work on almost every station. Incorporate grip work (dead hangs, farmer's walks, towel pulls) from the first weeks.",[66,1138],{},[19,1140,1142],{"id":1141},"further-reading","Further reading",[73,1144,1145],{},"Want to complement your Hyrox prep with other structured programs?",[24,1147,1148,1155,1162],{},[27,1149,1150,1154],{},[58,1151,1153],{"href":1152},"/blog/free-calisthenics-program-pdf","Free calisthenics program PDF"," — Build your functional base before diving into Hyrox prep",[27,1156,1157,1161],{},[58,1158,1160],{"href":1159},"/blog/home-workout-program-no-equipment","Home workout program no equipment"," — Maintain your strength during weeks without gym access",[27,1163,1164,1168],{},[58,1165,1167],{"href":1166},"/blog/calisthenics-28-day-free-program","Calisthenics 28-day free program"," — A complete downloadable plan to build mobility and bodyweight strength",[66,1170],{},[19,1172,1174],{"id":1173},"useful-sources","Useful sources",[24,1176,1177,1184,1191,1198],{},[27,1178,1179],{},[58,1180,1183],{"href":1181,"rel":1182},"https://hyrox.com/events/",[62],"Official Hyrox event calendar",[27,1185,1186],{},[58,1187,1190],{"href":1188,"rel":1189},"https://hyrox.com/wp-content/uploads/2025/07/25_26_HYROX_RulebookSingles_EN.pdf",[62],"Official Hyrox Singles Rulebook 2025-2026 (PDF)",[27,1192,1193],{},[58,1194,1197],{"href":1195,"rel":1196},"https://wod-open.com/poids-charge-hyrox/",[62],"Hyrox Open vs Pro loads and events",[27,1199,1200],{},[58,1201,1204],{"href":1202,"rel":1203},"https://www.redbull.com/fr-fr/hyrox-stations-entrainement-guide",[62],"Red Bull Hyrox training guide",{"title":1206,"searchDepth":1207,"depth":1207,"links":1208},"",2,[1209,1210,1211,1212,1216,1219,1222,1223,1230,1231],{"id":21,"depth":1207,"text":22},{"id":70,"depth":1207,"text":71},{"id":96,"depth":1207,"text":97},{"id":266,"depth":1207,"text":267,"children":1213},[1214],{"id":303,"depth":1215,"text":304},3,{"id":573,"depth":1207,"text":574,"children":1217},[1218],{"id":606,"depth":1215,"text":607},{"id":810,"depth":1207,"text":811,"children":1220},[1221],{"id":843,"depth":1215,"text":844},{"id":1037,"depth":1207,"text":1038},{"id":1100,"depth":1207,"text":1101,"children":1224},[1225,1226,1227,1228,1229],{"id":1104,"depth":1215,"text":1105},{"id":1111,"depth":1215,"text":1112},{"id":1118,"depth":1215,"text":1119},{"id":1125,"depth":1215,"text":1126},{"id":1132,"depth":1215,"text":1133},{"id":1141,"depth":1207,"text":1142},{"id":1173,"depth":1207,"text":1174},"2026-05-28","Three structured Hyrox training programs week by week: from beginner to expert. Everything you need to finish (and perform) on race day.","md",{"src":1236},"https://images.unsplash.com/photo-1571019613454-1cb2f99b2d8b?q=80&w=1170&auto=format&fit=crop",{"seotitle":1238,"seodescription":1239,"faq":1240},"Hyrox Training Program: Beginner to Expert (2026)","Discover 3 complete Hyrox training programs: beginner, intermediate, and expert. Prepare for your next Hyrox competition week by week.",[1241,1244,1247,1250,1253,1256,1259],{"question":1242,"answer":1243},"What exactly is Hyrox?","Hyrox is a fitness racing competition consisting of running 8 km total (8 x 1 km) interspersed with 8 functional stations always in the same order: SkiErg, Sled Push, Sled Pull, Burpee Broad Jump, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls. The format is identical for everyone — only the loads vary depending on the division (Open or Pro).",{"question":1245,"answer":1246},"How long do you need to prepare for Hyrox?","Allow at least 12 weeks for a beginner, 8 to 10 weeks for an intermediate level, and 6 to 8 weeks of specific preparation for an advanced athlete who already trains regularly. The earlier you start, the better.",{"question":1248,"answer":1249},"Can a beginner do Hyrox?","Yes, absolutely. The Open division is accessible to everyone. Loads are adapted (e.g. Wall Balls at 4 kg for women, 6 kg for men in Open). Many beginners even start in Doubles to share the workload with a partner.",{"question":1251,"answer":1252},"What equipment do you need to train for Hyrox?","Ideally: access to a rowing machine, a SkiErg, a sled (or simulator), kettlebells, a wall ball, and a bar for lunges. In a regular gym, you can replace the sled with heavy load pushes or resistance sleds. Some exercises (burpees, lunges, running) require no equipment at all.",{"question":1254,"answer":1255},"Is the RPG Fitness app useful for Hyrox preparation?","Yes. All 3 Hyrox programs (beginner, intermediate, expert) are available directly in the RPG Fitness app. You can track every session, earn XP, unlock gear, and level up your character — making a 12-week prep far more motivating.",{"question":1257,"answer":1258},"What is the difference between Open and Pro levels in Hyrox?","In Open, loads are lighter: Sled Push at 102 kg (women) / 152 kg (men), Wall Balls at 4 kg / 6 kg. In Pro, everything is heavier: Sled Push at 152 kg (women) / 202 kg (men), Wall Balls at 6 kg / 9 kg. The Pro division targets competitive athletes aiming to qualify for the World Championships.",{"question":1260,"answer":1261},"How many sessions per week are needed to prepare for Hyrox?","4 to 5 sessions per week for a beginner, 5 to 6 for an intermediate, 6 for an expert. The key: alternate endurance, functional strength, and hybrid run + station sessions.",true,"/en/blog/hyrox-training-program",{"title":5,"description":1233},"hyrox-training-program","en/blog/hyrox-training-program","lIpf-f5SInXLFS--WO8e_k_ozNa17TXf2aRnrR2DwiE",1779964791313]