HYROX Running Prep 12-Week Program

This 12-week program is intended to help you prepare for the running demands of a HYROX race. This program is not intended to be your sole method of training. Rather, this is meant to be added on to a well-balanced fitness strength and conditioning program.

This is a great way to prepare for HYROX DC in March 2026!

Open for enrollment from now until 12/21/2025

NO REFUNDS

ENROLL NOW — $10

We are providing you with 2 running programs to choose from:

  • Survive – This program is for beginners who are looking to just survive their first HYROX. You will complete 3 runs per week. This program has overall less volume and intensity than our Thrive program.

  • Thrive – This program is for advanced athletes that are looking to maximize their training and/or beat their old HYROX race times. You will complete 4 runs per week. This program has more volume, more intensity, and more loading to better prepare the body for the high-intensity demands of a HYROX race.

  • Available now through December 21st, 2025

Enroll

You are in control over which program you choose to complete. If you choose the Thrive plan, but feel it is overwhelming, you may drop down to the Survive plan. However, we do not recommend making an immediate jump from the Survive plan into the Thrive plan part-way through because this sudden increase could put you at risk for an overuse injury. If you progress into the Thrive program, we recommend slowly increasing to meet the new demands.

Who exactly is this program for?

SURVIVE PROGRAM

  • Ideal for beginners or first-time HYROX athletes

  • Great for those who want to confidently finish their first HYROX

THRIVE PROGRAM

  • Designed for advanced or competitive athletes

  • Perfect for athletes aiming to push limits and achieve new PRs

    Available now through December 21st, 2025

Grab your Program

Helpful Tips

Timing of This Program

For this program, Day 1 is intended to start on a Sunday.
Week 12 is race week (the end of week 12 is race day/weekend).
We have built in deload weeks and tapering for race day.

Days of the Week

You may schedule each of the programmed days on any day of the week, based on your current
work and life schedule.
We chose to make the interval runs on day 1 because we have a running group that meets on
Sundays to complete the programmed interval runs.

Apps to Track / Input Workout

Garmin Connect
Apple Fitness+

Set Up Running Intervals for Garmin Watch (Garmin Connect)

https://support.garmin.com/en-US/?faq=wZ52AaLbLG2GC1Lxu2l4k7

Set Up Running Intervals for Apple Watch

https://support.apple.com/guide/watch/create-a-custom-workout-apd66fcd5c5c/watchos

Track Laps (400 Meters)

If you are unable to set up an interval running workout on a device, you can always go without
technology. 1 lap around a track is 400m. You can use this to determine your running distance
during track workouts, just make sure to keep an eye on where you started and count your laps.

Only Available now through December 21st, 2025

NO REFUNDS

 

You ready to do this?