05/14/2026
Our free 16-week Hyrox training plan just dropped, built for almost anyone willing to do the work.
Typical gym-goer? Start at Week 1. The early weeks build your aerobic base and introduce Hyrox-specific movements progressively. No deep end on day one.
CrossFitter with a conditioning base? Consider jumping in at Week 4, a compressed 12-week version. Your engine is already primed. This plan just directs it.
Runner? Start at Week 1. The strength work in this program is what keeps you moving through eight stations of sled pushes, lunges, wall balls, and farmer carries after you’ve already been running for over an hour.
16 weeks. Periodized into Base, Build, Peak, and Taper. Quarter, half, and full race simulations built in. Sled work, compromised running, and RPE-guided strength — all mapped to race day.
Download it free at onwardphysicaltherapy.com/blog
Or DM us and we’ll send it to you!
