HYROX Personalized Training Program

You can train all eight stations. You can run 8K. Race day asks you to do both together, and that is a different challenge.

Most athletes train the stations and running separately, then struggle when they have to run on fatigued legs. Your personalized program is designed to prepare you for that exact demand, with compromised running, station work, strength training, recovery, and race preparation built around you.

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BUILT AROUND YOU

This is not a generic, one-size-fits-all plan.

After purchasing, you will receive a link to complete a detailed questionnaire covering your race date, division, experience, current fitness, weekly availability, equipment access, strengths, weaknesses, and goals.

Your answers are then reviewed to create a personalized training program built around your schedule and the time remaining before race day.

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WHAT YOUR PROGRAM MAY INCLUDE

— A structured weekly training schedule
— Running sessions designed for your current ability
— Strength and conditioning work
— All eight HYROX stations with technique guidance
— Compromised-running sessions that combine stations and running
— Training loads based on your division and experience
— Exercise substitutions based on your available equipment
— Recovery guidance and scheduled easier weeks
— Race-specific preparation and pacing guidance
— A taper leading into race day

The exact structure and session frequency will depend on the information you provide in your questionnaire.

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THE EIGHT STATIONS

1. SkiErg — 1,000m
2. Sled Push — 50m
3. Sled Pull — 50m
4. Burpee Broad Jumps — 80m
5. Rowing — 1,000m
6. Farmers Carry — 200m
7. Sandbag Lunges — 100m
8. Wall Balls — 100 reps

Loads vary by gender and division. Your program will account for the division you are preparing to compete in.

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HOW IT WORKS

1. Purchase your personalized training program
2. Open the confirmation email and complete the onboarding questionnaire
3. Provide your race details, availability, fitness level, equipment access, and goals
4. Your answers are reviewed and your personalized plan is created
5. Receive your completed program and begin preparing for race day

A starter guide is also provided to help you understand and follow your program.

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WHO THIS IS FOR

This program is for athletes who want a clear, structured approach to HYROX preparation without guessing what to train each week.

Whether you are preparing for your first race or trying to improve your previous performance, the program is adjusted to your experience, schedule, equipment, and goals.

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FAQ

Q · How early should I start?

A · More preparation time gives you more room to build your fitness gradually, but your plan will be structured around the time available before your race.

Q · Do I need access to every piece of HYROX equipment?

A · No. Your questionnaire will cover the equipment available to you, and appropriate substitutions can be included where needed.

Q · Is this an instantly generated plan?

A · No. You complete a questionnaire after purchasing, and your answers are reviewed before your personalized program is created.

Q · Is this medically reviewed?

A · This is an educational training resource, not medical advice. Consult a qualified healthcare professional before beginning any exercise or nutrition program, particularly if you have an injury or medical condition.

Q · What is the refund policy?

A · Because this is a personalized digital product, all sales are final once work on your program has begun. Please contact us before purchasing if you have any questions.

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One payment. Your race date. Built to finish.

The Program Co. is an independent training resource and is not affiliated with, endorsed by, or sponsored by HYROX or Upsolut Sports.