Program Details
Our HYROX program is designed to prepare you for a Hyrox Race. Whether it’s your first race or 10th, this program has the running, strength training, and Hyrox-specific conditioning to ensure you are at the top of your game for any Hyrox format come race-day!
I'm ready
- Wants to complete their first Hyrox race
- Wants to improve their Hyrox race time
- Is interested in improving general fitness with a mix of lifting, metcons, and running
- 5x/week consisting of 2 lifts, 2 hyrox specific workouts, and 2 runs
- The first four weeks of the program will be a “base-building” block focused on building strength and speed with relatively low rep strength training and conditioning workouts that include more rest relative to the rest of the program. From there we move into more capacity work where we include some higher rep range work in the strength sessions and longer, grindy conditioning workouts from weeks 5 to 10. We peak with a race prep week with workouts designed to mimic the hyrox race as closely as possible (week 11), and finish with a taper to ensure you are in peak condition when race day comes (week 12)!
- Cardio is pre-programmed into HYROX.
- We do not recommend additional cardio with this program.
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HYROX
Looking to join a run plan too? Sign up here and message the coaches in the app to add your plan!
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Learn about
HYROX
HYROX is our hybrid fitness racing style training program that perfectly splits every training session into lifting, running and Hyrox specific conditioning. Helping you get stronger, ifaster, and fitter for your next Hyrox race. This plan includes lifting and cardio all in one place, and is designed to be a 12 week Hyrox Race prep plan. HYROX includes more intentional conditoining workouts programming than our on-demand library for those looking to make specific Hyrox event training progress.
A peek inside
our app
Suggested Equipment
We keep equipment at TLM minimal and include all suggested movements swaps directly in your programming so that everyone can train with the equipment they have.TLM is designed to be done from almost anywhere. If you don't have a barbell, you can do it at home with just dumbbells, swap the barbell for a machine, or use a smith machine.
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A bench, step, or box to lift on or jump onto
Cables and/or long resistance bands
One or any of the following: treadmill, a place to run, rower, ski erg, bike or jump rope and/or a way to do cardio
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Access to the
TLM app
HYROX
FAQs
Comparing Our Lifting Programs
Other programs you may like
- Wants to utilize lifting to finish their next race stronger and healthier.
- Wants a program to pair with their race training.
- Feels like they can't keep lifting going into races and wants a realistic way to stay strong this race season.
- Wants a program that specifically tapers and adjusts lifting volume to match their running and prepare them for race day.
- Has 3-6+ months of barbell experience.
- Wants a strength training program that is designed specifically to accommodate a demanding schedule or high-volume endurance activity.
- Wants a program designed to help them use lifting to get stronger, gain muscle, and improve their squat, deadlift, bench, and pressing movements while also living life outside the gym.
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