Well Rounded Hyrox Prep

Complete Training Hyrox Prep

This sample training structure is designed for CompTrain athletes wanting to prep for a HYROX competition while utilizing CompTrain’s programming and well-rounded approach. It integrates endurance, strength, and sport-specific conditioning across the week. This serves as a high-level guide and can be adjusted per needs of each individual athlete (e.g., an athlete can only train 4x per week, or only able to run 3x per week). 

If you want to maintain well rounded fitness while pursuing high performance in a HYROX, join us in the app and let’s train together! 

7 Days Free Here → https://comptrain.app.link/login

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WEEKLY TRAINING STRUCTURE

Monday

• Strength: Bench Press - 3 sets of 3 reps at 80%
• Muscular Conditioning: 
  10:00 AMRAP:
  Bent-over Rows (115/85)
  *On The Minute: 15 Burpees + 15 Calorie Row
• Run: 30-60 Minute Easy Aerobic Run (Zone 2)

Tuesday

• Run: Easy Aerobic Run (Zone 2)
• Optional: Stability Protocol

Wednesday

• Strength: Deadlift - 3 sets of 3 reps at 80%
• Run: VO2 Max Interval Session (e.g. Billat’s 30/30s @ RPE 8-9)
• Accessory (Optional): Lunge Holds + Midline

Thursday

• Run (Optional): 45-60 Minute Easy Aerobic Run (Zone 2)

Friday

• Strength: Back Squat - 3 x 5 reps at 75%
• Conditioning: Short Interval Couplet
  3-5 Rounds:
  200m Run
  20m Dumbbell Farmer’s Lunge (50/35)s
  10/8 Calorie Echo Bike
  • Rest 3:00 Between Rounds
  Score: Slowest Time

Saturday

• Sport-Specific Conditioning: High-intensity intervals with HYROX-style movements (e.g. 4x4 min AMRAPs)
• Sample:
  4 x 4:00 AMRAP
  20 Cal Ski
  50m Farmers Carry
  20m Burpee Broad Jump
  20m Sled Push (heavy)
  Max Cal Row
  Rest 3 min between rounds
  Score: Max total calories on rower each round

Sunday

• Run: Long Aerobic Run (Zone 2, 60-90 min)

NOTES:

• Easy runs are kept conversational (Zone 2) to build aerobic capacity and recovery.
• VO2 Max runs focus on top-end aerobic power and high turnover.
• Strength sessions target maximal force production without adding unnecessary mass.
• Sport-specific work on Saturdays mimics the demands of HYROX pacing, fatigue management, and movement transitions.

This plan can be used as a baseline or template and modified according to training phase, goal race outcome, or athlete's needs. 

If you want to maintain well rounded fitness while pursuing high performance in a HYROX, join us in the app and let’s train together!

7 Days Free Here → https://comptrain.app.link/login

Cole.

Take a dive into our experience with Hyrox so far!

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