The Kickstart
14 days, two phases
This isn't a shortcut to race fitness, it's a way to walk into your first proper HYROX session (or your first race build with Dave or Bekka) already knowing what the 8 stations feel like, without being wrecked by them.
DAY 1–7LEARN
DAY 8–14APPLY
SATCLASS
Why this order: Most beginners get hurt or put off HYROX by going too hard on stations they've never practised, sled push and sandbag lunges especially. Week 1 is about technique and confidence on all 8 stations at low load. Week 2 turns that into your first taste of race pacing, then hands you straight into M2's free Saturday HYROX class to put it all together with a coach watching your form.
How it fits together
Frequency
5 sessions a week, 2 rest days
Short, manageable sessions. This plan assumes you're starting from a reasonable general fitness base, not zero, but you don't need any HYROX background.
The 8 stations
Every station, every week
Ski erg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls all get practice time before race day ever comes.
Saturdays
Free class + free technique session
Both Saturdays in this plan line up with M2's free HYROX Saturdays class and the free technique session straight after. Book both via the Technogym app.
What's next
Talk to Dave or Bekka
Once you've got two weeks under your belt, they'll know exactly where to take your training next, whether that's online coaching or the M2 HYROX membership.
Know Before You Go
The 8 HYROX stations
A quick primer so nothing on race day (or in your first M2 HYROX class) comes as a surprise.
01SkiErg
1000m. Drive with your legs and hips, not just your arms, most beginners burn out their arms in the first 200m by pulling with the upper body alone.
02Sled Push
50m. Low body position, short powerful steps, eyes up. Get comfortable driving through a loaded sled before race day, it's not intuitive the first time.
03Sled Pull
50m. Hand-over-hand rope pull, lean back and use your bodyweight, not just your arms and back.
04Burpee Broad Jumps
80m. Chest to floor, then a two-foot broad jump forward. Rhythm beats speed, find a pace you can hold for the full distance rather than sprinting the first 20m.
05Rowing
1000m. Legs, then lean, then arms on the drive, reverse on the return. A common weak point for beginners, worth extra practice.
06Farmers Carry
200m. Heavy kettlebells or handles, walk tall, brace your core. Grip usually gives out before your legs do, so grip work pays off.
07Sandbag Lunges
100m. Sandbag on the back, controlled walking lunges. This one humbles almost every beginner, so the extra practice in this plan is deliberate.
08Wall Balls
100 reps. Full squat depth, hit the target height every rep. Find a pace and rep scheme (e.g. sets of 10) you can actually sustain rather than going out too hot.
Want it coached, not just written down?
Dave and Bekka both offer online HYROX coaching at a discount for anyone racing HYROX Auckland.
See Their Offer →
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