12-week Hyrox programme, intermediate level

This programme is for someone who has already raced a Hyrox, or has a solid running and functional strength base and is targeting a specific time rather than just finishing.

The difference from a beginner programme

Volume increases (four to five sessions versus three to four), but the main gap is in specificity: every station gets dedicated technical work, not just a few reps at the end of a running session. The sled, in particular, calls for real positional work (torso angle, foot pressure) that doesn't come together in three sessions.

The structure: four three-week blocks

• Weeks 1 to 3, base and volume: gradual increase in running mileage, technical work introduced station by station, a different station given focus each week.
• Weeks 4 to 6, specific strength: loads closer to actual race weights (see the breakdown by category in the guide on the calendar and categories), sessions combining two stations in the same outing.
• Weeks 7 to 9, simulation: a full format simulation every two weeks, adjusting your running pace against your target split per kilometre.
• Weeks 10 to 12, taper: volume gradually drops from week 10, intensity maintained on shorter sessions, one last partial simulation in week 11, active recovery in week 12.

Sample typical week (block 2, weeks 4 to 6)

1. Threshold running, 5 x 1 km at target race pace, 90-second recovery
2. Sled push/pull technique: short sets at a load close to race weight, focus on position
3. Easy run plus bracing work
4. Row plus wall balls combo: 3 x (500 m row + 25 wall balls), back to back, no pause
5. Rest or mobility
6. Long session with two transitions: 6 km of interval running, with a station after the 3rd and the 6th kilometre
7. Full rest

The role of equipment in progression

At this level, training on equipment that matches race standards makes a real difference, particularly for the SkiErg and the rowing machine, where technique matters as much as strength. The SkiErg, Assault Bike and rowing machine comparison helps decide what to invest in if training at a box doesn't cover the full planned volume.

Nutrition during a heavier training block

The higher volume of this programme calls for particular attention to overall calorie intake, not just on race days. The nutrition guide covers the period directly around the competition in detail.