Get a plan matched to your timeline, experience, and race type
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.
Billed monthly
$49/ mo
Billed annually — 2 months free
$41/ mo
Save $96 vs. monthly
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_When you join RMR, you get more than just top-tier training programs—you become part of a community. Connect with like-minded HYROX athletes who share training tips, celebrate wins, and support each other through every challenge. Build connections in the app that turn into real-life meetups at HYROX events!
We post new workouts regularly so you can stay motivated and accountable. With all our programs, you'll never get bored of your workout routine.
Know you're training the right way with our easy-to-follow videos and simple instructions.
Join our community to share your fitness journey, stay accountable and connect with others.
You will have audio and video content that will help you understand your training and succeed with your training execution.
Our workout programs are made for all fitness levels to help you achieve your goals.
Get the newest workouts we develop so you can be at the forefront of Training for Hybrid Races.
We Believe in this Training Platform. In the first 30 days, if you attend onboarding, engage with a training program, and don't feel like you are better at HYROX, we will give you your money back.
Yes! Every workout is scaleable for the athlete. Plus, we have a HYROX Beginner program that will help you build you fitness and progress. With video demonstrations & exercise descriptions, you'll never be left wondering how to do a move!
YES! For the low price of $49.95/month you'll receive everything you need to prepare for your next Hybrid Racing event. We have programs for HYROX, HYROX Beginner, DEKAFIT, and more. Each program has a progressive build and taper to ensure you are feeling ready when you toe the start of your next event. You'll also get access to RMR Community - a thriving group of HYROX and Hybrid athletes training for races and motivating each other along the way.
Our app is different because it offers the most expansive collection of Hybrid racing content on the market. With our app, you will gain access to several programs and workouts that will help you train for multiple events during your season. Unlike most training options, our app will guide you through multiple training programs and different training styles for hybrid racing. This means you won't reach a hard end and be left on your own once you complete a race. Our app will continue to guide you and help you achieve your goals. Give it a try and see how it works for you!
Although we would not consider it mandatory to have all of the equipment, we suggest you have most of the machines, weights, and equipment for the race competition, or you have an effective substitute.
