Dylan Truesdale

HYROX Pro & Hybrid Coach

This 12-week HYROX training plan is designed for athletes of all levels who want to build strength, endurance, and race-day readiness. Whether you’re new to HYROX or have experience with functional fitness, this program will help you develop the aerobic capacity, power, and pacing strategies needed for peak performance.

Each training block focuses on progressive development:
	•	Weeks 1-4 (Base Phase): Build foundational strength and aerobic capacity.
	•	Weeks 5-8 (Pace Phase): Improve efficiency, pacing, and work-to-rest strategies.
	•	Weeks 9-10 (Accelerate Phase): Push intensity and race-specific conditioning.
	•	Week 11 (Prime Phase): Tapering and sharpening for peak performance.
	•	Week 12 (Race Phase): Final race prep to ensure you’re ready to compete.

Workouts include HYROX-style conditioning, strength training, and structured endurance work to optimize your performance while keeping training balanced. Expect a mix of running, sled work, kettlebells, dumbbells, and bodyweight movements—all structured to simulate HYROX race conditions.

Whether you’re preparing for your first HYROX or looking to level up, this plan will get you to the start line feeling strong, fast, and ready to perform. Let’s get to work!

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