Program Details
Our HYROX program is specifically designed to prep you for race day—whether it’s your first or your tenth race. With a strategic mix of running, strength training, and Hyrox-specific conditioning, this program ensures you're ready to perform at your best in any HYROX format. Get race-day ready with the right balance of strength, speed, and endurance!
I'm ready
- Wants to complete their first Hyrox race
- Wants to improve their Hyrox race time
- Includes running and hyrox workouts inside
- 5-6x/week, 60-75 minutes
- 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.
Sign up for
HYROX
Ready for the complete hybrid experience? Sign up for your lifting program here, and our expert coaches will personally add or help you select and add your ideal running plan after you join—all included in your membership.
Don't stress about making the "perfect" choice now. You have complete flexibility to switch between any of our lifting or running programs anytime your goals or schedule change. Your membership gives you full access to our entire program library, so you're never locked into a single path.
Payment is in USD. We accept clients from all countries.
Click here to apply for our student discount $70/moTLM is HSA / FSA reimbursement eligible - Click here to find out moreIncluded with full access Hybrid Memberships:
Lifting Program
Demo Videos & Instructions
Group Community & Form Feedback
Travel Workouts
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TLM App Access
Cardio Programs
Coaching Support
Resource Library
Running or Hiking Plans (at no additional cost)
Mobility Library
Learn about
HYROX
HYROX is our specialized training program designed to prepare you for hybrid fitness races, blending lifting, running, and Hyrox-specific conditioning in every session. Whether you're aiming to get stronger, faster, or fitter, this program has everything you need to crush your next HYROX race. Over 12 weeks, you’ll follow a comprehensive plan that includes both lifting and cardio, with targeted conditioning workouts that go beyond our on-demand library—ideal for making specific progress in Hyrox event training. More than 12 weeks out? We recommend PERFORM to start.
A peek inside
our app
Equipment Needed
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. Many clients do TLM from home with basic equipment and crush it!
Med balls, wall balls, or slam balls (optional)
Long loop bands or cables
For in-app cardio workouts: A way to do cardio, a treadmill or place to run, a rower, ski erg, stationary or air bike, and/or jump rope.
Encouraged but optional for HYROX: A sled, a rower and/or a ski erg.
HYROX
FAQs
If you race is more than 12 weeks away we reccomend the following programs to get started with building up your fitness to prepare for your first HYROX
→ BEGINNERS: BEGIN + BEGINNER RUN + ON DEMAND CARDIO
→ IF LIFTING IS YOUR WEAKNESS: PERFORM + ON DEMAND CARDIO
→ IF WORK CAPACITY IS YOUR WEAKNESS: METCON + RUN PLAN
→ IF YOU NEED TO WORK ON RUNNING: PERFORM + RUN PLAN + ON DEMAND CARDIO
If you feel like your fitness level is below the level of our HYROX program have no fear. Inside TLM we offer direct support and can make sure you are prepared as best as you can be for the fitness level you are at. We recommend starting with our BEGIN or BEGINNER RUNNER plan(s) + our on demand cardio in the app. When you join, just message our coaches and they can help you create your plan.
Our HYROX program includes lifting, hyrox specific cardio workouts, and running. You are welcome to do your own lifting or running alongside the conditioning built out in our app, but you will sign up for the full program and simply skip our lifting or running days to do your own training.
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- 2 or 3x/week, 45 min
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