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Program Details
Our complete HYROX program delivers specialized training for the unique demands of HYROX competition. This comprehensive 12-week plan integrates everything you need: strategic strength sessions, sport-specific workouts, and targeted run training—all designed to prepare you for every element of the event. With 5 weekly sessions averaging 45-75 minutes each, this standalone program requires no additional training components.
I'm ready
- Is preparing for an upcoming HYROX competition (first-timer or returning competitor)
- Has previous lifting and running and cardio experience (at least 6 months recommended)
- Can run for at least 30 minutes
- Can commit to 5 training days per week for optimal preparation
- Wants a complete program that addresses all HYROX-specific movements and demands
- Prefers an integrated approach rather than piecing together separate programs
- 2 strength-focused sessions targeting HYROX-specific movement patterns
- 2 HYROX-specific conditioning workouts practicing the exact event movements
- 2 run training sessions to build running efficiency between stations
- Perfectly balanced weekly schedule with appropriate recovery
- Beginner, intermediate and advanced options for every workout
- First 4 weeks: Building your strength and conditioning foundation
- Weeks 5-10: Increasing capacity work and event-specific training
- Weeks 11-12: Peak performance and taper for optimal race readiness
- Each phase carefully builds on the previous for complete preparation
- Beginner, intermediate and advanced options for every workout.
- 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 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.
Sign up for
HYROX
Ready for the complete hybrid experience? Sign up for for your lifting program here and our expert coaches will personally help you select and add your ideal running or cardio plan—all included in your membership at no extra cost once you are inside.
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.
Included 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
Our comprehensive 12-week HYROX program delivers sport-specific training for every element of the competition. This standalone program includes 5 weekly sessions: 2 strength workouts targeting event-specific movements, 2 HYROX-specific conditioning sessions mimicking race demands, and strategic run training to build efficiency between stations. Each phase progresses systematically—building foundation, increasing capacity, and peaking for race day—with all components perfectly integrated for maximum performance.Unlike piecing together separate plans, this complete system requires no additional training components. Ideal for competitors with some lifting and cardio experience (3-6 months recommended). More than 12 weeks from your event? Start with PERFORM to build your base, then transition to HYROX for specialized preparation.
A peek inside
our app
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: FOUNDATIONS + BEGINNER RUN + ON DEMAND CARDIO
→ IF LIFTING IS YOUR WEAKNESS: PERFORM OR BUILD + ON DEMAND CARDIO
→ IF WORK CAPACITY IS YOUR WEAKNESS: PERFORM OR LIFESTYLE + RUN PLAN + ON DEMAND CARDIO
→ IF YOU NEED TO WORK ON RUNNING: PERFORM OR LIFESTYLE + RUN PLAN + ON DEMAND CARDIO
Our coaches can help you inside the app decide what is the best training approach for you based on your current weaknesses and help you prepare for the HYROX program when you are ready to train for your race!
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 FOUNDATIONS 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.
Unlike our other lifting programs that focus primarily on strength development with supportive conditioning, the HYROX program is specifically designed to prepare you for the HYROX event format. It includes:
- Event-specific training for all 8 HYROX stations
- Running sessions tailored to the 1km segments of the race
- Workouts that mimic the transitions between stations
- Periodized approach culminating in peak performance on race day
- Higher conditioning volume compared to our standard lifting programs
After your HYROX event, we recommend taking a recovery week with light activity, then transitioning to one of our standard programs like PERFORM or BUILD to maintain your fitness base. If you're planning another HYROX event, you can restart the program X weeks before your next race, potentially at a higher intensity level based on your previous experience.
Our HYROX program is suitable for three main audiences: first-time HYROX participants looking to complete their first race, experienced athletes aiming to improve their HYROX times, and individuals seeking general fitness improvement through a balanced mix of strength, conditioning, and running. The program includes scaling options for beginners, intermediates, and advanced athletes.
Absolutely! The program is designed with scaling options for all fitness levels. First-time HYROX participants will find appropriate progressions that build the specific strength and conditioning needed for the event. The program also includes guidance on pacing strategies for race day, which is especially helpful for newcomers.
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- Has at least 6-9+ months of lifting experience
- Wants to excel at both strength training and endurance activities without compromising either
- Seeks balanced programming that builds muscle and strength while leaving energy for endurance goals
- Needs efficient workouts that still get results and that help them balance lifting and endurance
- You're new to lifting and don't know where to start
- You have less than 6 months of lifting experience
- You're returning to fitness after pregnancy, injury, or a long break
- You want to build proper form before advancing to more complex programs
- Skip ahead: Not quite a beginner but not ready to jump into our full programs? Join FOUNDATIONS and skip ahead in the program to your current fitness level inside.
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