Find your next program

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; also usable 4–8 or even 1–4 weeks out by counting back to your matching week. Designed for HYROX Individual Open/Pro (works for general singles prep). Focuses on specificity, transitions, and standards.

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 Adv, Doubles 8, or 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 beginners with no race history but ready for a structured plan. Start when your HYROX race is 12–16 weeks out (count back and jump into the matching week; also usable at 8–12 or 4–8 with count-back). Targets HYROX Individual Open/Pro (can support Doubles if partner pacing is similar). Expect progressive run + sled fundamentals with clear race-week guidance.

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.

Built for advanced/podium-hunting athletes. Start around 10 weeks before your race (or count back if slightly less). Tailored to HYROX Open/Pro with higher density work, station efficiency, and aggressive run pacing. Use when you already have a strong base and race experience

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.

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 the picker will recommend your next program. Helpful reset for all levels and race types before starting a fresh build.