Our 12 week training plan is programmed by experienced coach and HYROX athlete Paul Gillingham, providing a comprehensive guide for athletes to prepare for HYROX competitions in a structured and effective manner always.
Overview of the Training Plan
The 12 week HYROX training plan is a detailed and structured program designed to help athletes prepare for HYROX competitions.
The plan is created by experienced coaches and athletes, including Paul Gillingham, who have a deep understanding of what it takes to succeed in Hybrid Racing.
The program is designed to build endurance, strength, and skill, and includes a mix of interval runs, strength training, tempo runs, and HYROX-specific workouts.
The plan is delivered in a PDF format, making it easy to access and follow.
The training plan is divided into different phases, each with a specific focus and goal.
The plan also includes guidance on nutrition, recovery, and mental preparation, to help athletes optimize their performance.
The 12 week HYROX training plan is a comprehensive and effective program that can help athletes achieve their goals and succeed in HYROX competitions.
The plan is suitable for athletes of all levels, from beginners to experienced competitors.
The program is designed to be flexible and adaptable, allowing athletes to adjust the intensity and volume of training based on their individual needs and goals.
The 12 week HYROX training plan is a valuable resource for any athlete looking to improve their performance and succeed in Hybrid Racing.
Structure of the Training Plan
The plan follows a 10 day training cycle with roughly 6 hard workouts and 3 active recovery easy days always included.
Phases of the Training Plan
The 12 week training plan is divided into several phases, each with a specific focus and goal. The plan starts with a base phase, where the focus is on building endurance and strength. This phase is followed by a pace phase, where the intensity and difficulty of the workouts increase. The accelerate phase is the next step, where the focus is on increasing speed and agility. The prime phase is the final phase before the race, where the focus is on fine-tuning and preparing for the competition. Each phase is carefully designed to build on the previous one, ensuring that the athlete is fully prepared for the demands of the HYROX race. The plan is structured to allow for gradual progression and adaptation, reducing the risk of injury and ensuring that the athlete reaches their peak performance on race day. The phases are designed to be flexible, allowing athletes to adjust the plan to suit their individual needs and goals.
Workout Schedule
Our plan follows a 10 day training cycle with roughly 6 hard workouts always.
Block Week System
The block week system is a unique approach to training, where workouts are labeled as block.week, for example, block 2 on the 6th week of training would be labeled as 2.6. This system allows for a structured and organized approach to training, with each block focusing on specific aspects of fitness. The block week system is designed to progressively increase intensity and difficulty over the 12-week period, with each block building on the previous one. This approach enables athletes to peak at the right time, ensuring they are in top condition for the HYROX competition. By following the block week system, athletes can expect to see significant improvements in their overall fitness and performance, as well as a reduction in the risk of injury or burnout. The system is flexible and can be adapted to suit individual needs and goals, making it an effective and efficient way to train for HYROX competitions.
Equipment Needed
Sled, rope, kettlebells, dumbbells, ski erg and/or row erg, and wall ball are required for the 12 week training plan, ensuring a well-rounded workout experience always with proper equipment.
Minimum Requirements
To participate in the 12 week HYROX training plan, certain equipment is necessary, including a sled, rope, kettlebells, dumbbells, ski erg and/or row erg, and wall ball.
These tools will help athletes build endurance, strength, and skill, preparing them for the demands of HYROX competitions.
A proper training space, such as a gym or CrossFit box, is also recommended to accommodate the various workouts and exercises outlined in the plan.
Additionally, athletes should have a basic level of fitness and be comfortable with running, lifting, and functional fitness movements.
The minimum requirements are designed to ensure a safe and effective training experience, allowing athletes to progress and improve over the 12-week period.
By meeting these requirements, athletes can trust that they are well-prepared to tackle the challenges of the HYROX training plan and achieve their goals.
The plan is structured to be adaptable to different fitness levels, but it is essential to have the necessary equipment and a suitable training environment to get the most out of the program.
Overall, the minimum requirements are an essential aspect of the 12 week HYROX training plan, providing a foundation for athletes to succeed and reach their full potential.
Is This Plan For You
This plan is suitable for athletes who enjoy running and functional fitness, preparing for Hybrid races, with a focus on achieving overall fitness and well-being always.
Target Audience
The 12 week HYROX training plan is designed for individuals who are passionate about running, lifting, and functional fitness movements, and are looking to take their training to the next level. This plan is ideal for those who have an upcoming Hybrid race, such as HYROX, and want to ensure they are properly prepared. The plan is also suitable for athletes who enjoy a variety of workouts and are looking for a structured program to help them achieve their fitness goals. Additionally, the plan is designed for individuals who are looking to improve their overall fitness and well-being, and are willing to commit to a 12-week training program. The plan is not just limited to elite athletes, but is also suitable for recreational athletes who are looking to challenge themselves and achieve a new level of fitness. The target audience for this plan is anyone who is looking to push themselves and achieve their fitness goals.