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Ideal for intermediate to advanced athletes (at least one race) or strong-background beginners with a race date set. Best started 8–12 weeks out from your race. Designed for HYROX Individual Open/Pro (works for general singles prep). Focuses on specificity, transitions, and standards.
The 4-week build is perfect if you've got multiple races on the calendar or just want a shorter, focused training block without committing to a full 12-week cycle. Think of it as a bridge program that keeps you sharp and race-ready between bigger builds. This programming offers scaled workouts that can be followed by beginners all the way up to advanced athletes, and they're also great for anyone in a time crunch who still wants to stay race-ready. Developed by Ryan Kent, this course delivers efficient, purposeful work that fits seamlessly into your training season.
The 6-week build offers the same structured approach as the 4-week program but with a slightly longer arc for improved race conditioning and progression. It's ideal for athletes juggling multiple races or those wanting a focused training cycle without diving into a full 12-week plan. Each session includes scaling options so you can train effectively whether you're newer to HYROX or an elite chasing podiums. Developed by Hannah Taylor, this program is built to sharpen your fitness and keep you performing at a high level throughout the season.
A complete, balanced cycle ideal for athletes between competitions or preparing for a race eight weeks away. It refines strength, running capacity, and station transitions to help you peak with precision and confidence. Each session includes scaling and is applicable for beginner to advanced athletes.
An 8-week intermediate to advanced, higher-volume training cycle designed for athletes ready to compete at a world-class level. This is the exact progression used by Rich Ryan to qualify for the World Championships with a PR time of 53:57. The program builds race-specific endurance, sharpens compromised running and station efficiency, and prepares you to execute at peak intensity on race day.
This is the next evolution of our running system. It's more well-rounded, with added mobility, drills, and strength work designed to make you a smoother, more durable runner. You'll still get two to three quality sessions per week, and it includes everything you need to build your base and improve your performance heading into your next HYROX. This course is not a race prep program—it's a base builder. There's no built-in taper, so it's best used between races or as a standalone training block if running is your main limiter.
For individuals or teams training specifically for HYROX Doubles. Run the full plan at 8+ weeks out, or count back if you're 1–8 weeks out. Emphasizes partner pacing, efficient trade-offs, and synchronized transitions. Good for intermediate to advanced teams; strong-background beginners can use with conservative pacing.
For intermediate to advanced athletes with no race date or a long window before race-prep. Build general fitness, running economy, and movement quality until it's time to start your race plan (12w HYROX, 10w Advanced, 8w Doubles, or 12w DEKA). Suitable across HYROX Open/Pro, Doubles, and DEKAFIT. Easy to maintain through schedule swings.
Best for true beginners (no races yet, limited training). Use it as your base when your race is 16–20 weeks out, 20+ weeks out, or you don't have a date yet. Switch to HYROX Beginner 16 Week at 16 weeks out (or DEKAFIT 12 Week at 12 weeks out if training for DEKAFIT). Works for future HYROX Open/Pro or Doubles and DEKAFIT by building habits and movement quality first.
Choose this if you're not a true beginner and you're in a base-prep window (12–16, 16–20, 20+ weeks from race, or no race date set). It becomes your initial block, then you transition to your race plan (HYROX 12/10 Week Advanced, Doubles 8 Week, DEKA 12) for the final weeks. Builds running economy, pacing control, and station-ready legs. Great for athletes whose limiter is run speed or aerobic consistency.
For DEKAFIT competitors (beginner to advanced). Best at 8–12 weeks out; workable at 4–8 or 1–4 via count-back. Targets consistent standard hits (row/ski/assault-bike, box step-overs, etc.) and crisp transitions. A great next step for true beginners once they've built habits or for intermediates dialing DEKA-specific fitness.
Pick this if you're not a true beginner and your limiter is strength. Use it as your initial block in base-prep windows (or layer 1–2x/week per guidance), then transition to your race plan (HYROX 12/10 Adv, Doubles 8, or DEKA 12). Prioritizes sled readiness, grip/core, and global strength endurance. Keep sessions away from heavy sled days and follow the suggested weekly timing.
For intermediate/advanced/beginners with a strong background who have a long runway before their first race (12–16, 16–20, 20+ weeks or no race date scheduled). Use to raise durability, volume tolerance, and clean mechanics before switching to the race-specific plan at the recommended start (e.g., HYROX 12, HYROX 10 Advanced, Doubles 8, DEKA 12). Works for HYROX Open/Pro, Doubles, and DEKAFIT. Keeps you progressing without prematurely peaking.
Use post-race once you've taken 1–2 easy weeks, if your next race is 9+ weeks away. It re-establishes quality movement and aerobic rhythm, then our Program Picker will recommend your next program. Helpful reset for all levels and race types before starting a fresh build.
For beginners with no race history but ready for a structured plan. Start when your HYROX race is 12–16 weeks out. Targets HYROX Individual Open/Pro (can support Doubles if partner pacing is similar). Expect progressive run + sled fundamentals with clear race-week guidance.
From Base to Race: programming designed to get you stronger every season
Build aerobic capacity and durability. Establish consistent running volume, movement quality, and weekly rhythm so every workout feels repeatable and sustainable.
Raise your strength floor and efficiency on HYROX stations. Focus on heavy fundamentals, sled work, race-specific intervals, and skill practice to move faster with less effort.
Sharpen for race day. Simulate efforts, dial pacing and transitions, and taper so you arrive fresh and confident. Expect race-pace intervals and station combos.
Get personalized feedback and motivation from expert coaches to keep you on track every day.
Train alongside others who share your goals. Meet fellow athletes at races and HYROX events.
Join in on group challenges and track your personal progress on the leaderboard with athletes of all levels.
Join live seminars with expert coaches and get your questions answered in private, members-only Q&A sessions
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Everything in Essentials, plus:
Rich Ryan's coaching career has been marked by the success of four world champions since 2022. His innovative methods have propelled the sport's performance forward.
Rich's specialization in training for Hyrox and Dekafit has consistently delivered world-class coaching and programming.
Rich is the co-creator of RMR Training, The Camp, RMR Training, and Race Brain Podcast. Rich has been willing to share his thoughts on the sport via several platforms.
He continues to be at the forefront of coaching methods for HYROX and DEKAFIT. Rich is the 2022 Dekafit Elite Champion and 3x HYROX Elite 15 Qualifier.
@richryan610
Meg Jacoby is the 2024 Hyrox World Champion, proving she has learned how to get to peak physical and mental performance.
Meg is an incredible athlete, and as a coach, she has helped athletes in the Elite 15, several world championship qualifiers, and many athletes who have run sub 65 minutes.
Meg prepares her athletes with creative workouts that challenge them physically and mentally. After doing Meg's programming, your brain and body will be on a new level. Couple her workouts with her ability to tap into motivation, work ethic, and preparation, and you will know how to outperform anyone.
Meg has been featured at gym seminars, coaching camps, and official Hyrox events.
@mjac0by
Ryan Kent's career is a testament to his relentless pursuit of excellence.
His success is due to his unwavering work ethic, which has consistently outshone his competition. Since 2017, Ryan has dedicated himself to fitness, winning elite, national, and world championships along the way.
Ryan has an exclusive number of one-on-one clients. He has a unique intuition that helps his athletes get stronger and faster. He has taken his competitor experience and helped multiple athletes qualify for the HYROX World Championship.
@dr0p_the_hammer
Hannah Taylor is a HYROX athlete and fitness coach based in Salt Lake City, Utah. She's a 3x HYROX World Championship qualifier and a consistent podium threat in Pro races across North America.
Coming from a field sport background with little running experience, Hannah has built herself into an elite hybrid athlete through relentless work and smart training. She now coaches athletes online and leads HYROX classes at her home gym in Utah.
Her enthusiasm for improvement and positive attitude make her a valuable asset to the RMR Training community.
@hannahtaylor_fit_Level up your training with practical, race-day-ready resources designed to help you crush HYROX.
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Struggling with the running portions of HYROX? This guide breaks down pacing, heart rate strategy, and gear so you can hit every run with confidence and speed.
Learn how to train smarter and get race-day ready. This free guide includes 5 proven workouts to build strength, endurance, and confidence for HYROX.
HYROX training can look simple from the outside. Run. Ski. Push a sled. Pull a sled. Do burpees. Row. Carry. Lunge. Wall ball. Repeat. But once you start trying to actually get better, things get complicated fast. How much running is enough? How often should you do compromised running? Should you train the race movements all year? How do you know if a workout is actually working? Why can some athletes get off a sled and run immediately while others feel like their legs got unplugged? In this
HYROX Race Week Mistakes: What NOT to Do Before Your A Race Preparing for a HYROX A race can bring out the best in an athlete. It can also bring out the panic. As race day gets closer, it is common to start questioning everything. Did I do enough training? Should I add more wall balls? Should I do another simulation? Should I cut a little weight? Should I change my fueling? Should I test my fitness one more time? This is where many HYROX athletes make their biggest mistakes. In this episod
Rich Ryan added another major performance to his HYROX resume with a hard-fought victory at HYROX Ottawa, finishing in 55:22 and securing first place by just one second. But beyond the result itself, Ottawa showcased something even more important: the evolution of elite HYROX racing strategy. This wasn’t just a race about fitness. It was about execution, pacing, mental toughness, and learning how to stay calm while performing under pressure. For athletes chasing faster HYROX times, Rich’s Ott
Traveling for a HYROX race sounds exciting until you actually do it. Long flights. Time zone changes. Bad sleep. Airport food. Delayed luggage. Jet lag. Swollen legs. And somehow you’re supposed to show up and perform at your absolute best. After years of competing internationally, Rich Ryan, Meg Jacoby, and Ryan Kent have learned the hard way what works — and what absolutely does not — when it comes to traveling for HYROX competitions. Whether you’re racing at HYROX World Championships, flyi
If you want to get better at HYROX, you need to become a better runner. Not just faster in a sprint. Not just capable of surviving the runs. You need to become more efficient, more aerobic, and more durable while running under fatigue. That’s the difference. One of the biggest mistakes athletes make in HYROX training is assuming that traditional running workouts automatically transfer to race performance. But HYROX running is different. You’re not running fresh. You’re running after sled pus
For a long time, endurance sports pushed the idea that athletes peak young. Hit your late 30s? You’re slowing down. Turn 40? You’re just trying to hold on. But HYROX is changing that conversation completely. Athletes like Rich Ryan and Ryan Kent are proving that performance after 40 doesn’t need to decline the way people assume. In many cases, they’re still improving. They’re still experimenting with training. Still finding weaknesses to develop. Still discovering new ways to build fitness, i
Listen in for insights, techniques, and strategies from the team to help you prepare for your next HYROX or Hybrid competition.
