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HYROX 8 Week Formula Methodology

The HYROX 8 Week Formula is a structured training program divided into five blocks, focusing on different workout stimuli such as aerobic base, speed, and intensity. Each block progressively increases in complexity and intensity, culminating in a race week designed to prepare participants mentally and physically. The methodology includes various workout types like HYROX AEROBIC, HYROX SPEED, and HYROX ULTRA, each targeting specific fitness goals.

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Juan Carlos Guillen Bayon
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327 views2 pages

HYROX 8 Week Formula Methodology

The HYROX 8 Week Formula is a structured training program divided into five blocks, focusing on different workout stimuli such as aerobic base, speed, and intensity. Each block progressively increases in complexity and intensity, culminating in a race week designed to prepare participants mentally and physically. The methodology includes various workout types like HYROX AEROBIC, HYROX SPEED, and HYROX ULTRA, each targeting specific fitness goals.

Uploaded by

Juan Carlos Guillen Bayon
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THE HYROX 8 WEEK FORMULA

BLOCK 01 (WEEKS 1-2) BASE


BLOCK 02 (WEEKS 3-4) PACE
BLOCK 03 (WEEKS 5-6) ACCELERATE
BLOCK 04 (WEEK 7) PRIME
BLOCK 05 (WEEK 8) RACE

METHODOLOGY DEFINED:
Each week consists of different varieties of each type of workout depending on which Block you
are in. Each type of workout has a different workout stimulus or FOCUS:

Low intensity
HYROX AEROBIC Longer time domain
Focus on building aerobic base

20-30 Minutes of Conditioning


Manageable Rep Schemes
Steady Pacing
HYROX EXPRESS Can be achieved with proper warm up in less
than 60 minutes

20-30 Minutes of Interval Work


Always includes Work:Rest ratio
Focus on different levels of Speed & Intensity
HYROX SPEED Can be achieved with proper warm up in less
than 60 minutes

40-60 Minutes of Conditioning


Higher and more challenging rep schemes
HYROX ENGINE Focus on Volume and Pacing

60 Minute Max Training session


Includes Work and Rest
Focus is on Quality and not time
HYROX STRONG Opportunity to lift heavy and with primary
focus on technique and Range of Motion

60+ Minutes of Conditioning


High Volume, High Reps, more running
Mentally Tough = Mentally Strong
HYROX ULTRA Save this workout for a day where you have
extra time
8 WEEK FORMULA BREAKDOWN
BLOCK 01 BLOCK 02

WEEKS 1-2 WEEKS 3-4


BASE PACE

Begin to incorporate HYROX SPEED


The focus is on establishing a base and
workouts 2x per week so you can differ-
familiarizing yourself with strength
entiate between different paces and
movements and compromised running.
introduce speed into your workouts.
Includes HYROX AEROBIC, HYROX
One of the interval workouts is running
STRONG, and HYROX EXPRESS work-
specific. Add in weekly HYROX ULTRA
outs.
workouts.

BLOCK 03 BLOCK 04

WEEKS 5-6 WEEK 7


ACCELERATE PRIME

This is where we incorporate the most


Decrease in volume but maintain inten-
volume and intensity. 3 x HYROX
sity. Replace one HYROX SPEED day
SPEED workouts, 1 x HYROX ENGINE,
with a HYROX AEROBIC workout. We
and 1 x HYROX ULTRA workout. One
keep the intensity on the interval day
SPEED interval session is running
to keep you feeling sharp.
specific.

BLOCK 05

WEEK 8
RACE

This week is all about feeling fresh and


race ready, and only doing workouts
that will make you feel fit. This is just
as mental as it is physical. Listen to
your body and only do what you “want”
to do and what you mentally need to
feel confident on race day.
WORLD SERIES OF FITNESS RACING

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