TRAINING PROGRAMS TAILORED TO YOU

CRUSH YOUR NEXT HYROX EVENT

Transform from nervous newcomer to confident competitor with our tried and tested HYROX program. Specifically designed for new and intermediate Hyrox'ers who want to not just survive, but thrive.

SEE WHAT WE ARE ALL ABOUT

Watch exactly what you're in for on event day and what our programs get you perfectly prepared for!

"The first time I saw a HYROX event, I knew I had to try it. This video shows exactly what you'll be training for."

READY TO CONQUER YOUR NEXT HYROX?

Join our 12-week program today and transform your HYROX performance. The next cohort starts soon with limited spots available!

FROM UNCERTAIN TO UNSTOPPABLE

Our science-backed program delivers the exact preparation you need for your HYROX debut

TARGETED STRENGTH

Build functional power specifically for HYROX's unique challenges. No wasted effort on exercises that don't translate to event day performance.

REAL ENDURANCE

Build your cardio engine to smash all 8 stations and the challenging 1km runs between stations. Building your running is the key unlock to huge Hyrox gains.

STATION MASTERY

Discover how to get the most out of your stations with proper technique and pacing strategies to keep you on track and crushing those key stations like the sled push and wall balls!

CHOOSE YOUR PATH TO HYROX SUCCESS

Select the support level that matches your goals and confidence

STARTER

$79

Perfect first step for beginners who want to go it alone

Complete 12-week program PDF
Comprehensive exercise video library
HYROX-specific nutrition guide
Support in the private Facebook group
Private Facebook community group access

COACHED

$588

Ideal for newcomers wanting general guidance and coaching support

12 Weeks of Coaching (equals $49 a week)
Everything in Self-Guided
Custom program adjustments
Weekly group video check-ins
Form correction and technique support
Race day strategy session
Priority support

ALL OUT

$1499

For HYROX goers wanting 1-1 personalised support. Submit your application today!

12 Weeks of Coaching (equals $125 a week)
Everything in Coached
Weekly 1-on-1 coaching sessions
Custom nutrition planning
Recovery optimisation
More detailed technique development
Post-event analysis and future planning

THE FIRST-TIMER'S BLUEPRINT

A PROVEN PATH TO HYROX SUCCESS

No guesswork. No wasted sessions. Just 12 weeks of strategic training that transforms HYROX rookies into impressive finishers.

Personalised Program tailored to your current fitness baseline
Station-Specific Training targeting each HYROX challenge
Run Conditioning to master those punishing 1km segments
Recovery Protocols to prevent injury and maximise gains
Weekly Check-ins with coaches who've conquered HYROX themselves
Form Feedback to ensure perfect technique from day one

Female athlete carrying a HYROX sandbag at Melbourne competition

Female HYROX contestants at the starting line

Men starting a HYROX event with smoke effects

OUR 12-WEEK PROGRAM

We've built our Hyrox coaching program into 3 epic phases. Each phase stacks on top of the previous one making sure you get to event day 100% prepared for Hyrox success.

FOUNDATION

(Weeks 1-4)

Build your base fitness and learn proper technique for all HYROX stations. This phase focuses on:

Establishing proper movement patterns
Building baseline conditioning

Learning station-specific techniques
Developing a sustainable training rhythm

DEVELOPMENT

(Weeks 5-8)

Increase your work capacity and refine your approach to each station:

Progressive overload on key movement patterns
Increased running volume and intensity

Station-specific conditioning circuits
Introduction of time-based challenges

PERFORMANCE

(Weeks 9-12)

Simulate race conditions and peak your fitness:

Full HYROX station practice under fatigue
Race-pace running intervals

Strategy refinement for each station
Tapering protocol for optimal event day performance

READY TO CONQUER YOUR NEXT HYROX?

Join our 12-week program today and elevate your HYROX performance. The next cohort starts soon with limited spots available!

STATION-SPECIFIC TRAINING

Master each unique HYROX challenge with targeted preparation

SkiErg

Proper technique for efficiency
Upper body endurance building
Pacing strategies to prevent burnout

Sled Push

Lower body driving mechanics
Core bracing techniques
Progressive loading protocols

Sled Pull

Back-saving techniques
Footwork and pacing strategies
Grip endurance development

Burpee Broad Jumps

Energy-conserving technique
Breathing pattern optimization
Joint-friendly modifications

Farmers Carry

Grip strength development
Shoulder stability exercises
Walking mechanics under load

Sandbag Lunges

Core engagement techniques
Shoulder positioning for reduced fatigue
Balance and stability training

Wall Balls

Squat-to-throw coordination drills
Shoulder endurance building
Pacing strategies for consistent output

Rowing

Stroke efficiency analysis
Power output optimization
Energy management strategies

CHOOSE YOUR PATH TO HYROX SUCCESS

Select the support level that matches your goals and confidence

STARTER

$79

Perfect first step for beginners who want to go it alone

Complete 12-week program PDF
Comprehensive exercise video library
HYROX-specific nutrition guide
Support in the private Facebook group
Private Facebook community group access

COACHED

$588

Ideal for newcomers wanting general guidance and coaching support

12 Weeks of Coaching (equals $49 a week)
Everything in Self-Guided
Custom program adjustments
Weekly group video check-ins
Form correction and technique support
Race day strategy session
Priority support

ALL OUT

$1499

For HYROX goers wanting 1-1 personalised support. Submit your application today!

12 Weeks of Coaching (equals $125 a week)
Everything in Coached
Weekly 1-on-1 coaching sessions
Custom nutrition planning
Recovery optimisation
More detailed technique development
Post-event analysis and future planning

FREQUENTLY ASKED QUESTIONS

In fact, it's specifically designed for first-timers. We've helped hundreds of HYROX newcomers go from zero experience to confident competitors. Each exercise includes detailed form guidance and scaling options based on your current fitness level.

The program requires 4-5 training sessions weekly, each lasting 45-90 minutes. We provide scheduling options for both weekday warriors and weekend trainers to fit your lifestyle.

You'll need access to a gym with dumbbells, kettlebells, a sled, wall balls, and cardio machines. Don't have access to everything? No worries – we provide creative alternatives for nearly every exercise that can be done with minimal equipment.

That's exactly why we created this program! Each HYROX station receives dedicated training focus, with extra emphasis on the notorious challenges like the sled push, wall balls, and farmer's carry. We'll turn your biggest fears into your greatest strengths.

If you can jog for 10 minutes and do a basic squat, you're ready for our program. We start at an accessible level and build progressively. Many of our most successful clients began with significant fitness concerns!

Yes! We offer a 14-day satisfaction guarantee. If you're not completely confident in the program after two weeks, simply let us know for a full refund. We're that certain you'll love it.

This depends on your experience level and support needs. The Starter ($79) is a good option if you're just wanting to see what the world of Hyrox is about and prefer training on your own. The Coached option is ideal if you want personalised adjustments and regular feedback on your form. All Out is perfect if you're aiming for a hands on coach and want maximum support with weekly 1-on-1 coaching and custom nutrition and race day planning.

Absolutely! Many clients start with Self-Guided and upgrade as they identify specific needs. We prorate the difference, so you only pay for the additional services. Simply email our team anytime to upgrade your experience.

Yes! We offer special rates for groups of 3+ people training together. Teams receive shared coaching sessions, custom team challenges, and a competitive leaderboard to track progress against each other. It's a great way to stay motivated and share the HYROX journey with friends or colleagues.

Within 24 hours of registration, you'll receive a welcome email with your program access details, initial assessment instructions, and login information for our community platform. Self-Guided members get immediate access to all materials, while Coached and Elite members will also receive a scheduling link for their first coaching session.

Two weeks before your event, your coach will conduct a comprehensive 45-minute strategy session tailored to your specific HYROX event and venue. This includes pacing guidelines, station transition tactics, warmup routines, and mental preparation techniques. We'll also help you create a personalized nutrition timeline for the 24 hours surrounding your event.

Results vary by fitness level, but across our programs, first-timers typically finish between 1:20 - 1:50. But above all we make sure all our clients get to their HYROX event feeling prepared and confident, regardless of their finishing time!

Our recovery optimization includes personalized protocols based on your training response and lifestyle. You'll receive custom mobility routines, sleep enhancement strategies, stress management techniques, and recovery technology recommendations. Elite clients also get access to our recovery tracking tools and weekly adjustments based on your fatigue levels and performance metrics.

Ready to Transform Your Hyrox Performance?

Join The Hyrox Lab today and gain access to our proven training program, expert coaching, and supportive community.