COHORT PERFORMANCE . HYROX PROGRAMME
16 Weeks to your best Hyrox time.
Most Hyrox athletes are training hard and finishing frustrated. Not because they lack effort because they're missing the foundation that performance is built upon. This program gets you stronger and fitter progressively then specialises for race performance. Built for results.
Most Hyrox Prep is wrong. Here's Why.
Hyrox is a strength-endurance event. But most athletes prepare for it like it's a conditioning test endless sleds, SkiErg intervals, and running, rather than compounding strength and running performance separately. The result? They gas out on the stations, lose time on the sled because they're not strong enough to push efficiently, and run slower because their legs are already cooked from poor programming.
Strength and endurance are opposite ends of the fitness spectrum. They react to different stimuli and interfere whith each other. This programme builds both with a structure that makes your conditioning faster, your stations stronger, and your race day a result of preparation, not hope.
What's in the Programme?
16 weeks of structured, progressive training delivered through the Fitr app every session with video instruction, sets, reps, and coaching notes. Based off of your current performance metrics.
✓ 16-week strength and endurance training block
✓ Peak week: For optimal race day performance
✓ Recovery week: structured post-race protocol
✓ Every session delivered via Fitr app
✓ Full video instruction for every exercise
✓ Sets, reps, tempo, and coaching notes included
✓ Progressive overload built in throughout
✓ Suitable for intermediate to advanced athletes
✓ Designed around 5 training days per week
The 16-week structure
Phase 1
Aerobic Build
Build the base. Compound lifts, movement quality, and establishing the strength levels while building aerobic tolerance for later phases.
Phase 2
Threshold Capacity
Building threshold tolerance and the ability to keep moving fast while fatigued. Alongside strength endurance building.
Phase 3
Threshold + Compromised
We continue to build threshold performance while including more station work and compromised running to prevent Heart rate spikes and get used to race day pain.
Phase 4
Race Specificity
Here we start adding in Hyrox sims and targeted training sessions to simulated race day fatigue. Focused on maintaining output while heavily fatigued.
This programme is for you if...
You have a Hyrox on the calendar and want to arrive at the start line genuinely prepared not just fit. Whether it's your first race or your fifth, if you've been training without a structured strength and conditioning program, this is what's been missing.
You're an intermediate to advanced athlete who trains consistently and is ready to follow a program properly. You can commit to 4–5 sessions per week for 16 weeks. And you want to know exactly why every session is in the program, not just what to do.
This programme is not for complete beginners or athletes with fewer than 6 months of consistent training. If that's you, contact us, there's a better starting point.
Common questions
Your next Hyrox Prep starts now.
£179
18 weeks · Full FITR programme · Video instruction · Peak and recovery week included · One-time payment · Lifetime · Designed for multiple uses
You'll be redirected to Fitr to complete your purchase and get instant access.
Want this built specifically around you? Bespoke coaching covers training, nutrition, and supplementation; adapted continuously to your progress. Limited places available.