Running
Mon · First Walk
~25 minRunning
Main work
24-WEEK PROGRAMME
24-Week Couch to HYROX Programme
A 24-week programme that takes you from zero fitness to HYROX race day. Phase 1 (8 weeks) builds walking and jogging habits — no stations. Phases 2–5 (weeks 9–23) introduce all 8 stations, then layer on compromised running and race simulations. Phase 6 is race week. Coach notes on every session, warm-ups, cooldowns, and benchmarks at Weeks 8, 16 and 23.
24 weeks
Duration
3–4 sessions + 1–2 optional
Frequency
20–60 min
Session Length
Finish your first HYROX
Goal
Who This Is For
Complete beginners. If you can walk 15 minutes without stopping, you can start this programme. No running experience, no gym experience, no equipment beyond a pair of trainers needed for Phase 1.
This plan works for everyone — Pro builds one just for you.
Personalised 24-week plan built around your body, injuries, equipment, and schedule. Answer 7 questions in under 3 minutes.
Week-by-Week Breakdown
Every session has a coach note, warm-up, main work, cooldown, and a log CTA. Tap the week chips to jump between weeks.
Weeks 1–8 · Foundation
The hardest part is showing up. 8 weeks of walking, then walk-run, then continuous jog. Bodyweight strength alongside. No stations yet. If you finish Phase 1, you've already done the hardest psychological work of the programme.
Week 1 — Just Start
The goal this week is simple: show up three times. That's the whole target. Fitness comes later — the habit comes first.
Strength
Tue · Bodyweight Basics
~25 minStrength
Main work
•3 rounds · rest as needed:
Bodyweight Squat × 10 (Sit Back, Knees Track Over Toes)
Knee Push-Up × 5–8 (Chest To Floor)
Glute Bridge × 10 (Squeeze at The Top)
Plank × 20 Seconds (Flat Back)
Optional Z2
Wed · Optional Aerobic (Z2)
~15 minOptional Z2
Main work
Continuous Z2 · Conversational Pace · Pick Any Modality
15 min
continuous Z2 · conversational pace · pick any modality
Running
Thu · Second Walk
~25 minRunning
Main work
Rest
Fri · Rest
Let the work set in.
Running
Sat · Longer Walk
~30 minRunning
Main work
Rest
Sun · Rest
Full recovery.
Personalised Pro Plan
Want this built for you?
This 24-week Couch to HYROX plan works for every starting-from-zero athlete. Your Pro plan works for you specifically.
Free Plan
- Same plan for every complete beginner
- Static — no adaptation to how you feel
- Doesn't adjust for injuries or starting fitness
- Generic pacing across all 24 weeks
Personalised Pro Plan
- Built around your body, injuries, and starting fitness
- Adapts weekly to how you're progressing
- Weekly schedule matched to your training days
- Race-day pacing personalised when you're ready
Build my personalised plan
7 questions · under 3 minutes · plan ready instantly
What's Next?
You've completed 24 weeks of training. Here are your next steps.
Ready to Race?
You've built the fitness. Time to put it to the test.
Keep Improving?
Take your training further with a programme built around your strengths and weaknesses.