Couch to Hyrox: 24-Week Programme
A progressive 24-week plan that takes you from zero fitness to Hyrox race day. Six phases build habits, running ability, strength, station skills, race capacity, and finally race simulation — so you arrive confident and prepared.
Week-by-Week Breakdown
The hardest part is showing up. This phase is about building the routine — not fitness. If you finish each session, you win.
Day 1 — Walk + Mobility
20 min
Coach’s Tip
Speed doesn't matter. Just get out the door.
Day 2 — Bodyweight Intro
3 × 10
3 × 5
3 × 20 sec
Walk Between Sets
2 min
Coach’s Tip
Focus on form over reps. If 10 is too many, do 5.
Day 3 — Walk + Core
25 min
3 × 15 sec
3 × 10
Coach’s Tip
Walking is real training. Hyrox has 8km of running — this is where it starts.
Your Personalised Couch to Hyrox
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.