The Hyrox Foundation: 8-Week Hyrox Race Prep Plan (PDF Guide)

You signed up for Hyrox. Now you need a plan that actually fits the race.

Most first-timers train the pieces separately: a run here, some wall balls there, a sled push when the gym has one free. Then race day punches them in the mouth at station three, because Hyrox is not eight workouts. It is one skill: running when your legs are already gone, over and over, eight times.

The Hyrox Foundation is a 10-page field guide that gets you from "signed up" to the finish line in eight weeks. No fancy gym. A place to run, a few weights, and a wall ball.

What's inside:

• The full race format, all eight stations broken down one by one
• How to build the engine that Hyrox actually tests: running under fatigue
• The Roxzone, the hidden ninth station that quietly costs first-timers minutes
• Pacing and fueling so you do not blow up on lap four
• A week-by-week 8-week plan you can start this Monday, four days a week

Written by someone who has raced it, in plain language, with real distances, weights, and paces so you always know what "enough" looks like.

Format: instant PDF download. Read it on your phone at the gym or print it and stick it on the fridge.

You do not need to be fast or the strongest person on the floor. You need to keep moving when moving gets hard. That is trainable, and this is the plan.