In Motion 16-Week Hyrox Training Plan

Preparing for a Hyrox event as a beginner hybrid athlete requires a well-rounded approach that balances strength training, endurance, running, functional movements, and recovery. The event combines running and functional fitness exercises, so the program must be holistic, targeting both your muscular endurance and cardiovascular capacity. This 16-week program is designed to help you build muscle, increase endurance, and optimize performance on race day. Overview of the Hyrox Event: 8 x 1 km runs paired with functional exercises. Exercises include Ski Erg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls. Weekly Structure: 4 Strength & Hyrox-Specific Training Days 2 Running/Endurance Days 1 Recovery/Rest Day with Yoga