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HYROX Training Plan PDF | 12-Week Race Prep Program | Hybrid Fitness Workout | Beginner to Intermediate Hyrox Guide

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Highlights

  • Designed by GainShift
  • Digital download
  • Digital file type(s): 1 PDF

HYROX is not just a race.
It is a test of how well you run when your body wants to stop.
8km of running. 8 functional stations. One clock.

The athletes who perform best on race day are not the ones
who trained hardest. They are the ones who trained smartest —
running and strength, together, progressively, with purpose.

The GainShift HYROX System is a 12-week race preparation program
for athletes targeting their first HYROX — or chasing a new PB.
Built on periodized hybrid training: strength, running, and
HYROX-specific movements combined into one structured plan.

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WHAT'S INSIDE (26 pages)
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→ 12-Week Periodized HYROX Program
5 sessions per week · 45–70 min each
3 training blocks: Build · Develop · Peak
Progressive overload on both running and strength

→ The 8 HYROX Stations — Full Guide
SkiErg · Sled Push · Sled Pull · Burpee Broad Jump
Rowing · Farmers Carry · Sandbag Lunges · Wall Balls
For each station: technique, pacing strategy, and training drills

→ Running Program
Zone 2 aerobic base → Threshold intervals → Race-pace simulation
8km time trials at Weeks 4, 8, and 12

→ Strength Program
Compound lifts + functional conditioning
Heavy enough to build power. Smart enough not to kill your run.
Squats · Deadlifts · Rows · Carries · Press

→ HYROX-Specific Conditioning
Weekly simulation workouts replicating race conditions
Station transitions, pacing under fatigue, lactate tolerance
Full mock HYROX in Week 11 — race day simulation

→ Race Day Protocol
Warm-up sequence · Pacing strategy per station
Nutrition and hydration timing · Taper Week 12 guide

→ Weekly Progress Tracker
Running pace · Station benchmarks · Strength numbers
Track all 8 stations across 12 weeks

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THE 3 TRAINING BLOCKS
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BLOCK 1 — BUILD (Weeks 1–4)
Aerobic base + technique on all 8 stations
Strength foundation: 4×6 compound lifts
No race simulation yet — build the engine first

BLOCK 2 — DEVELOP (Weeks 5–8)
Threshold running + increased station volume
Strength: shift to muscular endurance rep ranges
First full mock station circuit in Week 8

BLOCK 3 — PEAK (Weeks 9–12)
Race-specific intervals + full HYROX simulation (Week 11)
Taper in Week 12: volume drops, intensity stays
Race day ready.

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WHO THIS IS FOR
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✓ You have a HYROX race booked and need a real plan
✓ You've been running and lifting separately — now combine them
✓ First HYROX: you want to finish strong, not just survive
✓ Returning competitor aiming for a personal best
✓ Done with generic programs that don't account for race format

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WHAT MAKES THIS DIFFERENT
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Most HYROX plans are either too running-heavy
(you arrive to stations with no strength left)
or too gym-heavy (you blow up at the 3km mark).

This program treats running and strength as one system.
Every session has a specific role in your race preparation.
Nothing is random. Everything builds toward race day.

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WHAT YOU GET
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✓ 1x PDF (26 pages, A4 + US Letter included)
✓ Print at home or use digitally on any device
✓ Instant download — available immediately after purchase
✓ Lifetime access via your Etsy account

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GainShift · Systems for people who keep starting over.

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