When should I start the programme before my race?

The programme runs 8-12 weeks and starts with a test week that shapes your plan. Start at the latest 12 weeks out from your race date for full benefit; 8 weeks is the minimum for physiological change.

What if I don't have access to all HYROX stations?

The program includes alternative exercises for every station. You only need a regular gym; sled, ski and rower are nice-to-have, not must-have.

Does Race Prep include running programming?

Yes. Running is core to the block: Z2, threshold, intervals and compromised running are all built into the weekly plan.

What do I get for race day itself?

An individual taper week, a fueling plan before and during the race, a warm-up protocol and pacing splits dialed to your tested capacity.

Can I combine Race Prep with 1:1 Coaching?

Yes. Many athletes run Race Prep on top of 1:1 Coaching to get in-person technique work and weekly sparring through the entire block.

// HYROX Race Prep

8-12 weeks. Built around your test.

An individual programme that starts with a thorough test in week 1. Whether you come from a running background, general fitness, or CrossFit, you get a different balance of strength, technique, and conditioning, not the same template as everyone else.

Claim a spot See the programme

8-12 weeks

individually tailored

6 phases

test → build → deload → intensify → taper → simulation

5 benchmarks

sets your starting point

DKK 3,490

total price

// The programme

From test to start line

The programme runs 8-12 weeks, depending on your baseline and goal after the test week. Every phase has its own purpose, and no two programmes look the same.

Phase 01Test
Your baseline
5 benchmarks
A 5K running test, strength 1RM (squat, deadlift, bench press), a 3-minute sled push test, Karen (150 wall balls), and Open 12.1 (burpees). This determines whether your programme weighs running, strength, or station technique heaviest.
Phase 02Build
Gradual progression
Strength & aerobic capacity
Gradual increase in strength and aerobic capacity, built around benchmarks like Mikko's Triangle and EMOM ramp tests.
Phase 03Deload
Deliberate taper-down
Recovery, not progress
A week where the goal is recovery, not progress. No pressure, no rushing, no suffering.
Phase 04Intensify
Race-specific sharpness
Retest & race pace
Race-specific benchmarks are retested (Baseline, Bradley, Jerry), race-pace running and HYROX intervals are introduced.
Phase 05Taper
Volume down, sharpness up
Individual race-day plan
Reduced volume, maintained intensity. You get your personal race-day plan: warm-up, pacing, fuelling.
Phase 06Simulation
The full test
Official weights & distances
A full, official HYROX benchmark with real weights and distances. Success is consistent execution, not chaos.

// Stations

Station-specific technique

Every station has its own technique, its own pacing and its own mental beat. We train them isolated, combined with running, and under race fatigue.

SkiErg

Efficient hip drive and rhythm. The first 250m set the heart rate for the whole race, so we train you to start controlled.

Drive from hips, not arms
Damper 6-7
Sub-maximal first 500m

Sled Push

The station that drains legs the most. Body position and step frequency decide whether you can run after.

Low body, long arms
Short fast steps
Breathe every 5 steps

Sled Pull

Grip and posterior chain. We train the pull pattern so you don't waste watts on poor technique.

Hands to belt
Drive with hips
Switch grip every pull

Burpee Broad Jumps

Compromised running before and after. We train the rhythm: drop, up, forward, with no pauses in the transition.

Small hop, low down
Land full foot
Exhale on the way up

Rowing

1000m at controlled race pace. Too many burn out here, so we set your splits and teach you to hold them.

Damper 5-6
Stroke rate 26-28
Drive : recovery 1:2

Farmers Carry

Grip under fatigue. We train it with planned hand switches so you don't drop the weight instead of losing time to re-grip.

Shoulders back
Short steps
Switch grip at 100m

Sandbag Lunges

The most technical station. We train sandbag position and knee-down height so you keep pace without no-reps.

Sandbag high on back
Back knee touches
Full step-through

Wall Balls

The station that ends the race. We train unbroken sets under fatigue with specific breathing patterns.

Squat deep, use legs
Breathe at the bottom
Eyes on wall mark, not ball

// FAQ

Race Prep FAQ

What I get asked most often before a race block.

Ready to race the way you train?

Spots in the Race Prep block are limited so I can deliver real 1:1 sparring. Say the word if you want yours.

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