Twelve weeks to race strong in both
The free HYROX plan generator gives you a solid weekly skeleton. This is the full build: a periodised 12-week program for a HYROX-style race — or a run+lift peak — with every week planned day by day. Three blocks, benchmark tests at Weeks 1, 6 and 12, autoregulation rules, and coaching notes on every single week. Runs, strength and stations that compound instead of compete.
What you get
A complete race build — planned, tested and coached from Week 1 to the finish line.
- All 12 weeks, day by day
Every session with distances, sets, reps and RPE — no guessing, ever. - 3 periodised blocks
Base, Build, Peak & Taper — each with one job, each setting up the next. - Benchmark testing (Weeks 1, 6, 12)
5K time trial, 3-5RM lifts, station tests — plus a ready-made table to track them. - The full session library
Easy/Interval/Tempo runs, strength, stations, compromised days — defined once, used everywhere. - Key sessions explained
Deep-dives on intervals, compromised runs, HYROX-specific strength and race simulations. - Fuelling, recovery & race week
Protein and carb targets, deload logic, taper rules and race-day execution.
The 3 blocks
Four weeks each. Rotate the emphasis so every quality gets its moment — and the fitness stacks.
Base
Build the engine, re-lay the foundation. Easy aerobic volume climbs, strength stays heavy but controlled, and Week 4 deloads so the fitness sticks. This is where you earn the right to train hard later.
Build
General fitness becomes race fitness. Intervals hit RPE 8–9, tempo becomes a staple, and compromised run-station-run sessions take centre stage. Week 6 re-tests your benchmarks in black and white.
Peak & Taper
Rehearse the race, then get out of your own way. Two race simulations in Weeks 9–10, a sharpening Week 11, and a hard taper so you arrive fresh, springy and hungry on race day.
What's inside
Ten chapters — from your first benchmark to the week after the finish line.
Who it's for
Your first HYROX, done right
You've entered (or you're about to). Twelve weeks of structure so you race the back half instead of surviving it.
Chasing a PB time
You've raced before. Benchmarks, compromised sessions and pacing rehearsal are exactly what cuts minutes.
A hybrid peak without a race
No bib needed. Pick a simulation date, run the 12 weeks, and peak your running and lifting together.
Free generator vs. this program
The generator builds you a solid skeleton. The program is the full progressive build on top of it.
| What you get | Free plan generator | 12-Week Race Program |
|---|---|---|
| Weekly training skeleton | ✓ | ✓ |
| Day-by-day 12-week progression | – | ✓ |
| Benchmarks & re-tests (Wk 1 · 6 · 12) | – | ✓ |
| Coaching notes on every week | – | ✓ |
| Key-session deep-dives | – | ✓ |
| Race week & race-day execution | – | ✓ |
Benchmark. Build. Race.
Twelve weeks from now you'll stand on a start line with a tested engine, protected strength, rehearsed pacing and a fuelling plan your gut has already approved. Start controlled, hold discipline through the middle, unleash on the back half.
Questions
Is this a subscription?
No. It's a one-time €59 purchase. You get the PDF instantly and keep it forever — including for every future race cycle you run with it.
How is it different from the free plan generator?
The generator gives you a solid weekly skeleton matched to your days and level — a great start. This program is the full progressive build: all 12 weeks day by day, benchmark tests and re-tests, autoregulation rules, coaching notes on every week, key-session deep-dives and race-week execution.
What level do I need?
You should be able to run and lift regularly — the program assumes a working base, not elite numbers. Every session is prescribed by effort (RPE) and comes with scaling options, so it adapts to your level. Complete beginner? Start with the Hybrid Engine Starter first, then come back.
Can I get a refund?
Because this is a digital product delivered instantly, all sales are final — once the knowledge is out, it can’t be returned. That’s why the full contents are listed above, so you know exactly what you’re getting. If anything is technically wrong with your download, email us and we’ll sort it immediately.
What equipment do I need?
A gym with barbells plus the usual HYROX-style kit: rower (or SkiErg), sled, wall balls, kettlebells or dumbbells for carries. Missing something? Every station in the program lists a substitution — hill sprints for the sled, thrusters for wall balls, and so on.