Frequently Asked Questions
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Each program is built for a specific stage of your HYROX journey.
1st Timer Program is for newcomers who want structure, confidence, and a smart path to race day.
PR Program is for athletes chasing a faster finish and willing to train harder to break a personal record.
Elite Program is a lifestyle-level commitment for athletes pushing toward sub-1-hour finishes and elite performance.
You choose based on experience, goals, and available training time.
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Ask yourself two questions:
Have I done HYROX before?
How much time and commitment can I realistically give each week?
If it’s your first race → 1st Timer.
If you’ve raced and want to improve → PR Program.
If HYROX is a priority and performance comes first → Elite Program.
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1st Timer: 6 training days per week, designed to fit into a normal lifestyle.
PR Program: 6 days per week, often including two-a-days, totaling 7–10 hours.
Elite Program: 6 days per week with frequent two-a-days, totaling 12–15 hours.
Each program is intentionally designed — more isn’t better unless it’s appropriate for your goal.
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You will receive a fully adaptable spreadsheet to track all workouts.
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Yes, you will need all Hyrox equipment. If you don’t have a specific machine, there are modifications.
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These programs aren’t generic templates. They’re built around:
Real HYROX race demands
Proven pacing, running structure, and station strategy
Clear expectations around effort, recovery, and progression
Whether you’re finishing your first race or chasing elite times, you’ll know exactly what to do and why you’re doing it.