4 Week HYROX Beginners Training Guide
Welcome to the HYROX Beginner Training Guide!
Whether you're stepping into your first HYROX event or looking to build the strength and endurance needed to compete confidently, this 4-week plan is designed to get you race-ready. HYROX is no ordinary fitness challenge — it combines running with functional strength stations in a format that pushes both your engine and your grit.
I’ve designed this program based on the real training that’s helped me as a HYROX athlete. Expect a smart mix of strength, skill work, running (yes, even intervals and Zone 2 runs), and race simulation to help you move better, get stronger, and improve your times.
Let’s get after it — one rep, one run, one finish line at a time.
– Ricardo Lategan (@thenakedcheetah)
Duration: 4 weeks of training, 6 days a week with 1 full rest or active recovery day. Structure: Strength-based days to build the muscle and stamina needed for stations like sleds, lunges, and carries. HYROX-style workouts that mimic race stations for familiarity and flow. Running sessions: You’ll do one Zone 2 run (easy pace, conversational effort) and one interval day (short, fast efforts to build speed and engine). One race simulation day to practice the full format and prepare mentally. What You Need: Access to basic gym equipment (sleds, rower, ski erg, kettlebells, sandbag, wall ball) A willingness to sweat and grow