Hyrox Baseline Build — The.Thrd.Spc

The program

Your year-round Hyrox engine.

Hyrox Baseline Build blends strength, endurance, and the Hyrox station techniques into one race-favoring week. It's the work you do between races — so when a race block comes, you're starting from a real base, not from scratch.

Two days a week are intentionally long — 90 minutes — because a Hyrox race takes most athletes 60 to 90+ minutes. Those sessions teach your body to keep working at that duration and to pace from the gun. Across four weeks the program builds: Foundation, Volume, Race Pace, then Integration and Recovery.

Your week

Five days. Two of them long.

Plan rest days strategically — typically mid-week and one weekend day.

Day 1

Strength + Hybrid Engine

Lifting paired with conditioning. ~60 min.

Day 2

Threshold Intervals

Run or row at race effort. ~60 min.

Day 3

Stations + Compromised Run

Endurance and pacing. ~90 min.

Day 4

Strength B + Easy Engine

Lifting plus an easy aerobic piece. ~60 min.

Day 5

Long Engine / Race Sim

The back-half engine. ~90 min.

Who it's for

For hybrid athletes building toward a race.

All the Hyrox movementsRun, Row, Ski Erg, Burpee Broad Jumps, Sled Push & Pull, Wall Balls, Farmers Carry, Sandbag Lunges, and Roxzone transitions.
The 90-minute daysTwo long sessions a week build the engine for the back half of a race — and teach you how to pace.
Strength stays inConditioning doesn't replace lifting. You keep getting stronger while you build the engine.
Always race-awareRPE-based pacing and split tracking, so effort is trained — not guessed.