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
- Includes running and cardio inside
- 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
Looking to join a run plan too? Sign up here for lifting and our coaches will add your run plan after joining!
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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
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.
Compare Lifting Programs
Other programs you may like
- Has at least 6+ months of lifting experience with a barbell.
- Wants a strength training program that is designed specifically to pair with their running, cycling, endurance training, non-lifting fitness goals OR is shorter on time for those who are busy.
- 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 focusing on endurance training or running goals.
- Add a running or cardio plan at no additional charge
- Has at least 6+ months of lifting experience with a barbell.
- Wants a strength training program to pair with their functional fitness classes.
- Wants to get stronger, gain muscle, and develop metabolic capacity in their workout.
- Wants a functional fitness style program, without needing to train in a functional fitness gym.
- Includes cardio inside, add a running plan at no additional charge
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