Your Hyrox training plan.
Built in 60 seconds.
Sled pushes, wall balls, burpee broad jumps, running between stations — Hyrox demands specific preparation. PTrAIn builds a complete programme around your fitness level, equipment and race date.
Build my free plan →
First week's programme & nutrition plan free · No card needed · 60 seconds
Training for Hyrox is
not just going to the gym.
Hyrox punishes athletes who only lift or only run. Your programme needs compromised running — running on tired legs after strength stations — plus the specific movements:
- SkiErg, sled push and pull conditioning
- Burpee broad jumps and wall balls under fatigue
- Farmers carries and sandbag lunges
- Interval running programmed between strength work
- Progressive volume as race day approaches
PTrAIn programmes all of it based on your current level — whether it's your first Hyrox or you're chasing a PB time.
No sled at your gym?
No problem.
Tell PTrAIn what equipment you have and it substitutes intelligently — heavy carries for sleds, rower for SkiErg, whatever gets you the same adaptation with the kit available. Plus a nutrition plan matched to your training volume.
Common questions
How many weeks do I need to train for Hyrox?
8-12 weeks of specific preparation is ideal for most people with a training base. PTrAIn builds your programme around however long you have.
Can beginners do Hyrox?
Yes — Hyrox is designed to be finishable by everyday athletes. PTrAIn scales your programme to your actual level so you arrive prepared, not broken.
Does the plan include running?
Yes — interval running and compromised running are programmed alongside your strength and station work, exactly as Hyrox demands.
Is it really free to start?
Your first week's full programme and nutrition plan are free, no card needed. Unlimited plans are £6.99/month.