Sign up for
HYROX
Join with a lifting program and our coaches add the perfect running or cardio plan.
No pressure to choose perfectly nowtime your goals or
Program Details
HYROX — Train for Every Station. Every Rep. Every Run. A complete 12-week plan built specifically for HYROX. You’ll get strategic strength work, sport-specific workouts, and targeted run training. All designed to prepare you for every challenge on race day. 5 focused sessions per week (45–75 minutes).Nothing extra needed. Just pure HYROX readiness. More than 12 weeks out? Start with LIFESTYLE or PERFORM and pair running and cross-training inside.
I'm ready
- 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
- 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 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.
Sign up for
HYROX
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
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
HYROX. Train for the Race You’ll Actually Face. A complete 12-week program built specifically for every station, every rep, every run. What’s inside:• 2 strength sessions targeting HYROX movements• 2 conditioning workouts that mimic race demands• Smart run training to stay efficient between stations. Each phase builds your base, boosts capacity, and peaks you perfectly for race day, all in one fully integrated system. Best for athletes with 3–6+ months lifting and cardio experience.More than 12 weeks out? Start with LIFESTYLE or PERFORM, then switch to HYROX when race prep begins.
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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