HYROX is for Everyone + Free HYROX 6 week program
HYROX is for Everyone
One of the best things about HYROX is that it's designed for everyone…not just elite athletes. Whether you're just starting your fitness journey, looking for a new challenge, or already training regularly, HYROX is an accessible way to build strength, endurance, and confidence.
The biggest draw to HYROX is the community. Every one is here to support each other!
You don't need a fully equipped gym to get started. Many HYROX workouts can be done at home with just a few basic pieces of equipment like a kettlebell, dumbbells, or a rowing machine. In many cases, bodyweight exercises are all you need to begin improving your fitness!
As you progress, you can take your training to the next level by signing up for a HYROX race. Compete solo, team up with a friend in the Doubles division, or join a relay team for an unforgettable race day experience. No matter your goal, crossing that finish line is an incredible achievement.
At Strength & Sport Physical Therapy, we offer personalized HYROX coaching and programming for athletes of all experience levels. Whether you're training for your first race, looking to improve your performance, or simply want a structured fitness plan, I'll help you train smarter, stay healthy, and reach your goals.
Ready to start your HYROX journey? Let's get to work! Click here for more info on remote coaching: remote coaching
Here’s an example 6 week program:
6 Week Beginner HYROX Training Program
Goal: Build the strength, endurance, and fitness needed for your first HYROX race.
Training Days: 5–7 days per week
Optional Rest Days: Monday or Saturday (listen to your body!)
Week 1
Monday:
Run Intervals: 6 × 400m (90 sec recovery)
Ski Erg: 3 × 500m
Wall Balls: 3 × 15
Tuesday
Sled Push: 6 × 20m (moderate weight)
Recovery Bike: 30 min Zone 2
Wednesday
Full Body Strength: 3 × 8–10 (Squat, Bench Press, Romanian Deadlift, Row/Pull-up, Plank)
Farmer Carry: 4 × 40m
Thursday
Threshold Run: 20 min
Sled Pull: 5 × 20m
Sandbag Lunges: 3 × 20 steps
Easy Bike: 20 min
Friday
Row: 4 × 500m
Burpee Broad Jumps: 3 × 10
Full Body Strength
Saturday
60 min Zone 2 Bike (Optional Rest Day)
Sunday 45 min Long Run
Week 2
Monday
Run Intervals: 8 × 400m
Ski Erg: 4 × 500m
Wall Balls: 4 × 15
Tuesday
Sled Push: 8 × 20m
Recovery Bike: 35 min Zone 2
Wednesday
Full Body Strength: Increase weight if able
Farmer Carry: 5 × 40m
Thursday
Threshold Run: 25 min
Sled Pull: 6 × 20m
Sandbag Lunges: 4 × 20 steps
Easy Bike: 25 min
Friday
Row: 5 × 500m
Burpee Broad Jumps: 4 × 10
Full Body Strength
Saturday
70 min Zone 2 Bike (Optional Rest Day)Sunday50 min Long Run
Week 3
Monday
Run Intervals: 5 × 800m
Ski Erg: 4 × 750m
Wall Balls: 4 × 20
Tuesday
Sled Push: 8 × 25m
Recovery Bike: 40 min Zone 2
Wednesday
Full Body Strength
Farmer Carry: 5 × 50m
Thursday
Threshold Run: 30 min
Sled Pull: 6 × 25m
Sandbag Lunges: 4 × 24 steps
Easy Bike: 30 min
Friday
Row: 5 × 750m
Burpee Broad Jumps: 4 × 12
Full Body Strength
Saturday
75 min Zone 2 Bike (Optional Rest Day)
Sunday
60 min Long Run
Week 4
Monday
Run Intervals: 6 × 800m
Ski Erg: 5 × 750m
Wall Balls: 5 × 20
Tuesday
Sled Push: 10 × 20m
Recovery Bike: 40 min Zone 2
Wednesday
Full Body Strength
Farmer Carry: 6 × 50m
Thursday
Threshold Run: 35 min
Sled Pull: 8 × 20m
Sandbag Lunges: 5 × 20 steps
Easy Bike: 30 min
Friday
Row: 6 × 750m
Burpee Broad Jumps: 5 × 10
Full Body Strength
Saturday
80 min Zone 2 Bike (Optional Rest Day)
Sunday
70 min Long Run
Week 5
Monday
Run Intervals: 5 × 1,000m
Ski Erg: 5 × 1,000m
Wall Balls: 100 total reps
Tuesday
Sled Push: 10 × 25m
Recovery Bike: 45 min Zone 2
Wednesday
Full Body Strength
Farmer Carry: 6 × 60m
Thursday
Threshold Run: 40 min
Sled Pull: 8 × 25m
Sandbag Lunges: 100 total steps
Easy Bike: 35 min
Friday
Row: 5 × 1,000m
Burpee Broad Jumps: 50 total reps
Full Body Strength
Saturday
90 min Zone 2 Bike (Optional Rest Day)
Sunday
75 min Long Run
Week 6
Monday
Run Intervals: 4 × 400m
Ski Erg: 1,000m
Wall Balls: 50 reps
Tuesday
Sled Push: Light technique work
Recovery Bike: 30 min Zone 2
Wednesday
Light Full Body Strength
Farmer Carry: 3 × 40m
Thursday
Easy Run: 20 min
Sled Pull: Light technique work
Sandbag Lunges: 2 × 20 steps
Friday
HYROX Simulation
1 km Run → 500m Ski → 1 km Run → 25m Sled Push → 1 km Run → 25m Sled Pull → 1 km Run → 500m Row → 1 km Run → 20 Burpee Broad Jumps → 1 km Run → 100m Farmer Carry → 1 km Run → 50 Sandbag Lunges → 1 km Run → 50 Wall Balls
Saturday
Rest or 45 min Easy Bike
Sunday
45–60 min Easy Run
Full Body Strength Workouts:
Complete 3 sets of 8–10 reps of each exercise:
Squat
Bench Press (or Push-ups)
Romanian Deadlift
Pull-ups or Lat Pulldowns
Dumbbell Row
Dumbbell Shoulder Press
Plank (45–60 seconds)
Rest 60–90 seconds between sets.
Training Tips
Stay in Zone 2 during recovery rides and long endurance sessions.
Prioritize quality movement before adding weight.
Aim for 7–9 hours of sleep and stay hydrated.
Take Monday or Saturday off whenever recovery is needed.
Consistency over six weeks will produce far better results than trying to make every workout perfect.
