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Momentum x Hyrox – training plan

Posted 19th July 2025 by Geoff Stewart

Hey team,

We’ve been settling into the Momentum x Hyrox sessions, testing formats, and finding our rhythm within the Hyrox model.

A few key things to note:
Hyrox has a very set structure – you know exactly what’s coming, and that won’t change. It’s still a GPP (General Physical Preparedness) event, meaning you need to be fit, strong, and ready for a lots of different stuff. That said, there’s a clear bias toward running – 8 x 1,000m runs – so yes, you need to be able to run.

As many of you know, Josh (our resident fitness wizard) has logged a fair few miles in those little ginger hairy legs and has built a 12-week plan to help you prep for your first Hyrox competition.

Is it the perfect plan? No – because there’s no such thing. The best plan is one you can stick to and build upon. As you move through it, you’ll find your strengths and your weaknesses which will give you direction for the next phase of training.

A small caveat here – you need to run. But DON’T go for 5K to 30K in your first week. Your knees and hips aren’t going to thank you. Training isn’t the race – it’s the precursor. Start slow and build your engine. That way you’ll get further – you’ll hot naked, but please don’t call yourself a hybrid athlete.

This 12-week progressive program is built to get you in top shape for your next Hyrox event. It’s flexible – add or subtract based on your schedule and training availability. Some of you will have more time than others, and that’s fine.

Let’s get to work.

The sport that is HYROX

Testing Phases

  • Week 1: Initial Testing
  • Week 6: Mid-Program Testing (optional)
  • Week 12: Final Testing

Testing Protocol

For each testing phase, focus on assessing your running performance and overall fitness level. Here’s a suggested testing format:

Initial Testing (Week 1)

  1. 1 km Time Trial: Run at your best effort and record the time.
  2. Functional Fitness Test: Complete as many rounds as possible in 10 minutes of:
    • 10 burpees broad jumps
    • 20 Walking Lunges (20kg Men / 10KG Women)
    • 30 Wall Balls
  3. Endurance Test: Complete a 5 km run at a zone 2 HR and record the time.

Final Testing (Week 12)

  1. 1 km Time Trial: Run at your best effort and record the time.
  2. Functional Fitness Test: Complete as many rounds as possible in 10 minutes of:
    • 10 burpees broad Jumps
    • 20 Walking Lunges (20kg Men / 10KG Women)
    • 30 Wall Balls
  3. Endurance Test: Complete a 5 km run at a zone 2 HR and record the time.

12-Week Training Program with Scientific Focus

Weeks 1-4: Base Building

Day 1: Easy Run

  • Duration: 30-45 minutes (Zone 2/3)
  • Intensity: (Zone 2/3)
  • Expectation: Build aerobic capacity and improve stamina. Focus on maintaining a comfortable pace while enabling conversation. Benefits include enhanced endurance and recovery.

Day 2: Strength Training

  • Focus: Strength (Momentum x Hyrox/ Barbell Club / Barbell Basics) See programming to aim at predominantly lower body.
  • Expectation: Develop strength in major muscle groups utilized in running and Hyrox. Increased muscle strength translates into better efficiency and power during runs.

Day 3:  Rest Day

  • Rest

Day 4: Functional Training + Intervals

  • Description: Strength (Momentum x Hyrox / Barbell Club / Barbell Basics) See programming to aim at predominantly lower body.
  • Expectation: Strengthen muscle groups that contribute to running economy and overall power. This session also simulates the functional fitness aspect of Hyrox.
  • Ideally 3-4 hours rest between sessions.
  • Workout: 4x400m at high intensity
  • Rest: 2 minutes between intervals
  • Expectation: Improve running speed and VO2 max. By running at ~90% effort, you’ll enhance your anaerobic threshold, critical for Hyrox’s varied pacing.

Day 5: Friday MetCon maddness

  • Duration: 45 minutes
  • Intensity: Moderate (75-85% HRmax)
  • Expectation: Improve lactate threshold. Target a pace you can sustain moderately hard to develop speed endurance, translating to improved performance in both running and Hyrox exercises.

Day 6: Active Recovery

  • Activity: Light activities such as walking or yoga
  • Expectation: Facilitate recovery through low-impact movement to promote blood flow and flexibility.

Day 7: Long Day

  • Sunday MetCon + Run
  • Distance: 5-8 km (Zone 2)
  • Intensity: Low (60-70% HRmax)
  • Expectation: Enhance aerobic base and improve fat utilization as an energy source. Increase the session length over the weeks for better endurance.

Weeks 5-8: Building Strength and Speed

Day 1: Easy Run

  • Duration:
    • Week 1 3 x 4min Efforts with 4 min active recovery: Zone 4 Working  – Zone 2 Recovery
    • Week 2 3 x 5min Efforts with 4 min active recovery: Zone 4 Working  – Zone 2 Recovery
    • Week 3 3 x 6min Efforts with 4 min active recovery: Zone 4 Working  – Zone 2 Recovery
    • Week 4 3 x 7min Efforts with 4 min active recovery: Zone 4 Working  – Zone 2 Recovery

  • Intensity: High / Low
  • Expectation: Further enhance aerobic capacity and allow for recovery from more intense days.

Day 2: Strength Training

  • Focus: Strength (Momentum x Hyrox/ Barbell Club / Barbell Basics) See programming to aim at predominantly lower body.
  • Expectation: Develop strength in major muscle groups utilized in running and Hyrox. Increased muscle strength translates into better efficiency and power during runs.

Day 3:  Rest Day

  • Rest

Day 4: Functional Training + Intervals

  • Description: Strength (Momentum x Hyrox/ Barbell Club / Barbell Basics) See programming to aim at predominantly lower body.
  • Expectation: Strengthen muscle groups that contribute to running economy and overall power. This session also simulates the functional fitness aspect of Hyrox.
  • Ideally 3-4 hours rest between sessions.
  • Workout: 6x500m at Zone 4+ Aim to have consistent rounds
  • Rest: 2-3 minutes
  • Expectation: Improve running speed and VO2 max. By running at ~90% effort, you’ll enhance your anaerobic threshold, critical for Hyrox’s varied pacing.

Day 5: Friday MetCon maddness

  • Duration: 45 minutes
  • Intensity: Moderate (75-85% HRmax)
  • Expectation: Improve lactate threshold. Target a pace you can sustain moderately hard to develop speed endurance, translating to improved performance in both running and Hyrox exercises.

Day 6: Active Recovery

  • Activity: Light activities such as walking or yoga
  • Expectation: Facilitate recovery through low-impact movement to promote blood flow and flexibility.

Day 7: Long Day

  • Sunday MetCon + Run
  • Distance: 5km @ race race pace ideal km/hour pace
  • Intensity: Low (60-70% HRmax)
  • Expectation: Enhance aerobic base and improve fat utilization as an energy source. Increase the session length over the weeks for better endurance.

Weeks 9-12: Race Preparation

Day 1: Easy Run

  • Duration: 8km Run
  • Intensity:
    • Week 1 & 2 1km @ Zone 4/5, 1km @ Zone 2 x 4 sets
    • Week 3 & $  500m @ Zone 4/5, 1km @ Zone 2 x 4 sets

  • Expectation:

Day 2: Strength Training

  • Focus: Strength (Momentum x Hyrox / Barbell Club / Barbell Basics) See programming to aim at predominantly lower body.
  • Expectation: Develop strength in major muscle groups utilized in running and Hyrox. Increased muscle strength translates into better efficiency and power during runs.

Day 3:  Rest Day

  • Rest

Day 4: Functional Training + Intervals

  • Description: Strength (Momentum x hyrox/ Barbell Club / Barbell Basics) See programming to aim at predominantly lower body.
  • Expectation: Strengthen muscle groups that contribute to running economy and overall power. This session also simulates the functional fitness aspect of Hyrox.
  • Ideally 3-4 hours rest between sessions.
  • Workout: 8x400m
  • Rest: 1-2 minutes
  • Expectation: Improve running speed and VO2 max. By running at ~90% effort, you’ll enhance your anaerobic threshold, critical for Hyrox’s varied pacing.

Day 5: Friday MetCon maddness

  • Duration: 45 minutes
  • Intensity: Moderate (75-85% HRmax)
  • Expectation: Improve lactate threshold. Target a pace you can sustain moderately hard to develop speed endurance, translating to improved performance in both running and Hyrox exercises.

Day 6: Active Recovery

  • Activity: Light activities such as walking or yoga
  • Expectation: Facilitate recovery through low-impact movement to promote blood flow and flexibility.

Day 7: Long Day

  • Sunday MetCon + Run
  • Distance: 20-30 min @ Race pace
  • Intensity: Medium ( 70-80%)
  • Expectation: Enhance aerobic base and improve fat utilization as an energy source. Increase the session length over the weeks for better endurance.