Hyrox Race Ready — The.Thrd.Spc

The program

The focused block before race day.

Hyrox Race Ready is a focused 8-week intensive for the weeks before your race. Five training days, two active recovery days — you're always moving. It sharpens pacing, station technique, and the engine to finish strong.

Two days each week are long — 90 minutes — because Hyrox events take 60 to 90+ minutes for most athletes. You'll learn what minute 60 feels like, and exactly what to do when you're there.

The 8 weeks

Three phases, one start line.

The plan moves through three phases — building, sharpening, then tapering you to race day.

Phase 1 · Weeks 1–3

Base

Build the engine and movement quality. Lighter loads, moderate distances.

Phase 2 · Weeks 4–6

Build

Add race pacing and heavier loads. Longer intervals, full Hyrox movements.

Phase 3 · Weeks 7–8

Peak + Taper

Week 7 is full race simulation. Week 8 tapers you to the line fresh.

Your week

Seven days. Always moving.

The weekly rhythm stays the same — only the intensity changes by phase.

Monday — Strength A + Hybrid EngineHard · ~60 min
Tuesday — Threshold IntervalsHard · ~60 min — run or row
Wednesday — Active RecoveryEasy · Zone 2 bike/row/ski, or yoga & mobility
Thursday — Stations + Compromised RunHard · ~90 min
Friday — Strength B + Easy EngineModerate · ~60 min
Saturday — Race Simulation / Long EngineHard · ~90 min
Sunday — Active RecoveryEasy · yoga & mobility, or Zone 2

Who it's for

For anyone with a race 8 weeks out.

Active recovery, not restTwo easy days a week keep you moving — Zone 2 cardio or yoga and mobility.
The two 90-minute daysThursday and Saturday are long on purpose — they teach your body the back half of a race.
Every Hyrox stationRun, Row, Ski, Burpee Broad Jumps, Sled Push & Pull, Wall Balls, Farmers Carry, Sandbag Lunges, Roxzone transitions.
Peaks you for the dateThe taper is built in — you arrive at the start line sharp, not exhausted.