Sign up for
HYROX
Join with a lifting program and our coaches add the perfect running or cardio plan.
No pressure to choose perfectly now, our coaches will help you inside.
Program Details
We offer two Hyrox training paths. Sign up, and our coaches will place you in the right program. 12-Week Race Prep: For athletes with a race on the calendar 12 (or less) weeks out. Build strength, endurance, and race-specific fitness so you’re ready for race day. Year-Round Build: For athletes without a race or with a race more than 12 weeks away. Train year-round with progressive strength and conditioning, then seamlessly transition into Race Prep when you’re ready.
I'm ready
- Is preparing for an upcoming HYROX competition (first-timer or returning competitor)
- Hyrox curious, and wants to start training now to build fitness for the race
- Maintaining fitness between hyrox races
- Has previous lifting and cardio experience (at least 6 months recommended) and can run for at least 30 minutes.
- New to training? Start with FOUNDATIONS first.
- New to training? Start with FOUNDATIONS first.
Our hyrox programs offer two tracks. Once you join coaches will personally chat with you to get you placed in the correct hyrox program.
- 12-Week Race Prep: For those with a race on the calendar 12 (or less) weeks out. Build strength, endurance, and race-specific fitness so you’re ready for race day.
- Year-Round Build: For those without a race or with a race more than 12 weeks away. Train year-round with progressive strength and conditioning, then seamlessly transition into Race Prep when you’re ready.
Varies by program and block: 5-6x day/week per program, once you join coaches will personally chat with you to get you placed in the correct program.
- 2-3 strength-focused sessions targeting HYROX-specific movement patterns
- 2-3 HYROX-specific conditioning workouts practicing the exact event movements
- 2-3 run or cardio training sessions to build running and endurance efficiency between stations
- Perfectly balanced weekly schedule with appropriate recovery
- Beginner, intermediate and advanced options for every workout
Our hyrox programs offer two tracks. Once you join coaches will personally chat with you to get you placed in the correct hyrox program.
- 12-Week Race Prep: For those with a race on the calendar 12 (or less) weeks out. Build strength, endurance, and race-specific fitness so you’re ready for race day.
- Year-Round Build: For those without a race or with a race more than 12 weeks away. Train year-round with progressive strength and conditioning, then seamlessly transition into Race Prep when you’re ready.
Varies by program and block: 5-6x day/week per program, once you join coaches will personally chat with you to get you placed in the correct program.
- First 4 weeks: Build a strong 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' OR progress in our continuous program to keep building fitness
- Each phase carefully builds on the previous for complete preparation
- Beginner, intermediate and advanced options for every workout.
Our hyrox programs offer two tracks. Once you join coaches will personally chat with you to get you placed in the correct hyrox program.
- 12-Week Race Prep: For those with a race on the calendar 12 (or less) weeks out. Build strength, endurance, and race-specific fitness so you’re ready for race day.
- Year-Round Build: For those without a race or with a race more than 12 weeks away. Train year-round with progressive strength and conditioning, then seamlessly transition into Race Prep when you’re ready.
- HYROX is a standalone program that does not require additional training components
- No need to add separate running or cardio 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 now, our coaches will help you inside.
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, or train like a HYROX athlete all year. We offer 2 tracks for hybrid rockstars. Simply sign up, and our coaches will personally get you in the right Hyrox track for your timeline, fitness, and goals.
A peek inside
our app
HYROX
FAQs
If you race is more than 12 weeks away we have a yearly continuous program you can join before or between goal races. Simply join with the link/button above, and our coaches will personally get you set up in our non-racing hyrox program to start training before your goal 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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