Your free 2 week HYROX plan.
14 days, all 8 stations, day by day. Walk into your first HYROX session already knowing what each one feels like.
Pop in your name and email
- Opens right here, straight away
- Tick off sessions as you go, saved on your phone
- Download it as a PDF to keep
- No membership needed
Let's get into it.
Your plan is open below. Tick sessions off as you go, it saves on this device.
14 days, two phases
This isn't a shortcut to race fitness. It's a way to walk into your first proper HYROX session already knowing what the 8 stations feel like, without being wrecked by them.
Technique and confidence on all 8 stations at low load.
Your first taste of race pacing with mini simulations.
Put it together in a circuit, solo or in a HYROX class at M2.
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 at low load. Week 2 turns that into race pacing, and each Saturday puts it all together in one circuit.
5 sessions a week
Short, manageable sessions and 2 rest days. You need a general fitness base, not a HYROX background.
Every station, every week
Ski erg, sleds, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls.
Put it together
Saturdays are a mini HYROX circuit. Do it solo, or come and do it with a coach in a HYROX class at M2.
Talk to Dave or Bekka
After two weeks they'll know where to take your training next, whether that's online coaching or an M2 membership.
The full program
Tick off sessions as you go and add notes on time, load or how it felt. Everything saves on this device.
The 8 HYROX stations
A quick primer so nothing on race day, or in your first M2 HYROX class, comes as a surprise.
SkiErg
1000m. Drive with your legs and hips, not just your arms. Most beginners burn out their arms in the first 200m.
Sled push
50m. Low body position, short powerful steps, eyes up. It's not intuitive the first time, so practise it loaded.
Sled pull
50m. Hand over hand on the rope. Lean back and use your bodyweight, not just your arms and back.
Burpee broad jumps
80m. Chest to floor, then a two-foot jump forward. Rhythm beats speed, so find a pace you can hold.
Rowing
1000m. Legs, then lean, then arms on the drive, and reverse on the way back. A common weak point.
Farmers carry
200m. Walk tall and brace your core. Grip usually goes before your legs, so grip work pays off.
Sandbag lunges
100m. Bag on your back, controlled walking lunges. This one humbles almost everyone, hence the extra practice.
Wall balls
100 reps. Full squat depth and hit the target every rep. Pick a rep scheme you can hold, like sets of 10.
Train for HYROX at M2
Dave and Bekka both offer online HYROX coaching at a discount for anyone racing HYROX Auckland. Or show your race entry at reception and train at M2 on Perform Flexi for $35 a week.
