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BUILD
Not sure if Hyrox or Hyrox V2? Sign up now and our coaches can help you choose inside.
HYROX Program Details
BUILD — for serious strength. High volume. Big muscle and power gains. Optional 4th power day. Designed for experienced lifters (1–2+ years) who want strength as the top priority, while still allowing light to moderate cardio. Perfect for off-season endurance athletes building a powerful base. Not ideal for higher-volume running or race training — choose PERFORM or RACE for those goals.If primarily strength is the goal, this is the path.
I'm ready
- Prioritizes strength development and muscle building over endurance
- Is in an endurance off-season or wants to focus on building strength
- Wants to maintain low level cardio/running without compromising strength
- 3 lifting days with an optional 4th power/dynamic day
- Lower, upper, full body, power variants split for optimal stimulus and recovery
- Higher training volume for maximum hypertrophy and strength adaptations
- Periodized blocks refreshed every 4-5 weeks for continued progress
- Strategic testing phases every 3 blocks to quantify and celebrate strength gains
- Balanced programming targeting both absolute strength and muscle development
- Pair with any run plan or in-app cardio inside the app at no additional charge
- Pairs best with lower volume running (5K distance or less) or Base Build programs
- Recommended combinations:
- 1-2 mile for time
- 5K-10K beginner plans
- 5k-10k intermediate/advanced for off season 26.2-50k+ runners
- Base build 10-20 mile/week plans
- NOT recommended for half marathon or longer distance training. Please sign up for PERFORM or RACE if you have more serious running or racing goals. BUILD with these goals will be too much volume and may risk injury, over training, or excessive fatigue.
- Perfect for strength-focused athletes who still want cardio benefits without excessive fatigue
HYROX V2
Program Details
Built for experienced HYROX athletes seeking higher volume and sharper race-day readiness. Includes structured strength, hyrox-specific conditioning, and targeted run training. More than 12 weeks out? Begin with LIFESTYLE or PERFORM and pair with running and cross-training.
I'm ready- Is ready to PR their next Hyrox solo or doubles race
- Has experience in Hyrox racing
- 2 full-body strength sessions
- 3 run sessions, including speed work
- Zone 2 bike for aerobic development
- Optional brick session and cross-training or additional run
- Hyrox-specific conditioning to build your engine and be race day ready
- First 4 weeks: Build a strong strength and conditioning foundation
- Weeks 5-8: Continue strength development while increasing aerobic capacity
- Weeks 9-12: Peak performance and taper for optimal race readiness
- HYROX is a standalone program that does not require additional training components
- No need to add separate running programs—all necessary run training is included
- Complete event preparation in one comprehensive training package
- Coach support available for race strategy and competition preparation
Equipment Needed
We keep equipment minimal and include movement swaps right in your program, so you can train with whatever you have.
No barbell? Use dumbbells, machines, or a Smith machine. At home or in the gym, you’re fully covered.
Med balls, wall balls, or slam balls (optional)
Long loop bands or cables
a way to do cardio
Encouraged but optional for HYROX: A sled, a rower and/or a ski erg.
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BUILD
Join with a lifting program and our coaches add the perfect running or cardio plan.
No pressure to choose perfectly nowtime your goals or
Included with LIFT + RUN/CARDIO Memberships:
Lifting Program
Demo Videos & Instructions
Group Community & Form Feedback
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Running or Hiking Plans (at no additional cost)
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Learn about
BUILD
BUILD. A strength first program. .3–4 high-volume sessions (75–90 minutes) for experienced lifters ready to push serious strength and muscle gains. A powerlifting + bodybuilding approach that still allows light cardio or lower volume running. .Perfect for off-season endurance athletes or lifters prioritizing pure power. Not for race prep or higher-volume running — choose PERFORM or RACE for those goals. If getting stronger is the priority, BUILD is the move.
A peek inside
our app
BUILD
FAQs
BUILD offers higher volume, longer workouts, and more intensive focus on powerlifting and bodybuilding principles. While PERFORM balances lifting volume and cardio equally, BUILD emphasizes strength and hypertrophy development with cardio as a secondary consideration.
If you are doing moderate to higher volumes of running (20-30+ miles/week) you should not do BUILD and should do PERFORM. If you are 12 weeks or less out from a race, please check out or RACE program.
Yes, but we recommend pairing BUILD with lower volume running (under 20 miles per week) or general cardio rather than intensive race training. The program is designed to be more lifting-dominant in the hybrid balance.
BUILD pairs best with:
- Beginner runner
- 5k or 10k Beginner
- 1 or 2 mile for time programs
- 10-15 mile/16-24 km per week base build program
- For very experienced runners: 15-20 mile/24-32 km or 20-30 mile/32-48 km base build programs, or 5k-10k intermediate plans may be okay.
- SUMMIT hiking program
- All cardio programs
- Not recommended to pair with novel running distance goals or high mileage training programs such as 13.1 plans, 26.2 25-30k, 26.2, 50k or 50-mile or 100k programs
TLM utilizes a mix of classic strength movements, powerlifting barbell compounds, power training, and muscle-building accessories. We program with minimal equipment, so all workouts are friendly to almost any gym space or at-home training. We use a mix of barbell, dumbbell/kettlebell, banded or cable, or bodyweight-based training.
Please note within every TLM workout; you can swap any main compound for a machine or non-barbell variation based on your preference or equipment.
You will see main lifts and movement patterns such as
- Bench
- Squat
- Deadlift
- Overhead press
- Row
Other movement patterns you will see in TLM:
- Split Squats, Lunges, Cossack Squats, Step Up variations, or similar
- Single Arm Shoulder Press, Incline DB Chest Press, Lateral/Front/Rear Shoulder
- Raises, or other Shoulder or Chest Pressing variations
- Single Arm DB Row, Cable or Banded Rows, Lat Pull Downs, Inverted Row Rowing Variations
- RDLs, Nordic Curls, Hamstring Curls, or other Hamstring Accessories Variations
- Pull Ups, Push Ups, Chin Ups, Dips
- Upper and Lower Body Plyometrics
- Fast Bar or Weighted Speed-Strength Movements (Skipping, Hopping, Jumping, Exploding Variations)
- Dumbbell Based Olympic-style or Power Movements like DB Snatch, DB Clean, DB Push Press, DB Jumps
You will ONLY see barbell-based Olympic-style lifting in later blocks of METCON on the optional 4th day, so it is not required. There is no other Olympic lifting in any TLM program.
BUILD workouts typically take 75-90 minutes to complete, with 3 workouts per week and an optional 4th day. The higher volume and intensity require more time and recovery compared to our other programs.
BUILD is ideal for individuals with at least 1-2 years of consistent barbell experience who want to prioritize strength and muscle development. It's perfect for those in an off-season from endurance training or who prefer to focus more heavily on lifting with only light or moderate cardio.
Compare Lifting Programs
Other programs you may like
- Our #1 most popular program (for good reason)
- Wants to excel at both strength training and endurance activities without compromising either
- Needs efficient workouts that still get strength results
- Is preparing for an upcoming HYROX competition (first-timer or returning competitor)
- Has previous lifting and cardio experience (at least 6 months recommended) and can run for at least 30 minutes
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