How Long Does It Take To Train For HYROX?

If you are wondering how long it takes to train for HYROX, the honest coaching answer is: it depends on your starting point, your goal and how much specific work you have already done. A fit CrossFit athlete may be able to finish HYROX on four to eight weeks of focused preparation.

A beginner with limited running experience will usually need 12 to 16 weeks to prepare properly. An athlete chasing a competitive time or championship qualification may need several months, or even a full season, of structured training.

HYROX is simple on paper: 8 x 1 km runs, each followed by a functional workout station. In practice, it exposes gaps quickly. Good runners struggle with sleds and wall balls. Strong athletes lose huge amounts of time on the runs. CrossFit athletes often have the work capacity but lack pacing discipline.

The best preparation is not just “get fitter”. It is building the right blend of running, strength endurance, compromised movement and race-day strategy with a well-rounded HYROX Training Plan.

Quick Answer: How Long Does It Take To Train For HYROX?

Most athletes should allow 12 weeks to train for HYROX if they want to arrive confident, conditioned and relatively well prepared. However, your ideal timeline changes depending on your background.

Athlete type	Suggested prep time	Realistic goal
Complete beginner	16 weeks or more	Finish comfortably, avoid injury, learn the movements
Beginner with gym experience	12 to 16 weeks	Finish well and build confidence with running
Recreational runner	8 to 12 weeks	Maintain running strength and build station ability
CrossFit athlete	8 to 12 weeks	Improve run pacing, sled efficiency and race specificity
Strength athlete	12 to 16 weeks	Build aerobic base and running tolerance
Experienced HYROX athlete	8 to 12 weeks for a race block	PB, podium push or championship qualification

If you only have four weeks, you can still improve your race readiness, but you are not really “building” fitness from scratch. You are sharpening, practising transitions and learning how not to blow up. If you have 16 weeks, you can build a much more complete engine, address weaknesses and peak properly.

For most AMRAP Antics athletes, the sweet spot is a 8-week HYROX training plan. It is long enough to improve your running, build station-specific strength endurance and practise race simulations, but short enough to stay focused.

What Makes HYROX Different From Normal Fitness Training?

HYROX is not a pure running race, and it is not CrossFit with a finish line. It is a repeatable fitness race with predictable stations, fixed movement standards and a heavy aerobic demand. That predictability is useful because you can train specifically for it.

The standard HYROX format is:

1. 1 km run

2. 1,000 m SkiErg

3. 1 km run

4. Sled push

5. 1 km run

6. Sled pull

7. 1 km run

8. 80 m burpee broad jumps

9. 1 km run

10. 1,000 m row

11. 1 km run

12. 200 m farmer carry

13. 1 km run

14. 100 m sandbag lunges

15. 1 km run

16. 100 wall balls

The challenge is not any single station. The challenge is doing everything while your heart rate is high, your legs are heavy and your pacing decisions are starting to matter. This is why general fitness only gets you so far.

The main qualities you need for HYROX

• Aerobic capacity: you need to run 8 km total and recover between stations.

• Running durability: you need to keep moving efficiently after sleds, lunges and wall balls.

• Strength endurance: sleds, carries, lunges and wall balls reward repeatable force, not just one-rep max strength.

• Compromised movement skill: you need to ski, row, lunge and throw accurately while fatigued.

• Pacing discipline: the first half should feel controlled, not heroic.

• Transition confidence: knowing where to go and what to do saves time and reduces panic.

This is why a good HYROX preparation block should include running, strength work, station practice, mixed-modal conditioning and recovery. Random hard workouts will make you tired. Structured training will make you faster.

How Long Do Beginners Need To Train For HYROX?

A complete beginner should ideally allow 16 weeks or more to train for HYROX. If you are new to running, new to gym training or coming back from a long lay-off, your main job is not to suffer through heroic sessions. Your main job is to build enough capacity to tolerate the training without breaking down.

HYROX is very achievable for beginners, especially in the Open division or doubles, but it should still be respected. Eight kilometres of running plus lunges, sleds, carries and 100 wall balls is a serious day out.

Beginner goal: finish feeling in control

For a first HYROX, the best goal is often to finish with a strong final 20 minutes rather than chase a time you found online. A good beginner plan should focus on:

• Gradually increasing weekly running volume

• Learning efficient technique on the SkiErg and rower

• Building basic lower-body strength for sleds and lunges

• Practising wall balls in manageable sets

• Improving grip and trunk strength for farmer carries

• Developing confidence with compromised running

Beginner weekly structure

A sensible beginner HYROX week might look like this:

Day	Session focus
Monday	Strength training: squat pattern, hinge, push, pull, trunk
Tuesday	Easy run or run-walk intervals
Wednesday	Rest or mobility
Thursday	HYROX skills: SkiErg, row, wall balls, carries
Friday	Rest or easy zone 2 cardio
Saturday	Mixed conditioning: short compromised running workout
Sunday	Long easy run, bike or incline walk

If running is your biggest weakness, you may need to start with run-walk intervals. That is not a failure. It is smart progression. A beginner who builds slowly for 16 weeks will usually beat the beginner who smashes themselves for three weeks and then spends the next month managing shin splints.

Download your FREE 2-week HYROX Beginner training plan to get an idea of what coach-led, science-based programming looks like.

How Long Do Recreational Runners Need To Train For HYROX?

Recreational runners usually need 8 to 12 weeks of HYROX-specific training. If you can already run 10 km comfortably, you have a major advantage. You will probably recover well between stations and maintain a steady pace across the event. However, running fitness alone does not guarantee a good HYROX performance.

Runners often lose time on sleds, burpee broad jumps, carries, lunges and wall balls. The issue is not always maximum strength. It is often local muscular endurance. Your lungs may be fine, but your quads, glutes, calves, grip or shoulders may not be used to the repeated loaded work.

Runner goal: keep your run advantage while building station resilience

A runner’s HYROX plan should not remove running. It should keep the engine ticking while adding strength and stations in a way that does not wreck the legs.

Priorities for runners:

• Two to three runs per week, including one easy run and one quality run

• Two strength sessions per week focusing on legs, trunk and grip

• Regular sled exposure if equipment is available

• Wall ball and lunge volume built progressively

• Compromised running sessions once per week

Example session for a runner

This type of workout teaches a runner to hold rhythm after strength-endurance work:

HYROX compromised running intervals

4 rounds, controlled effort:

• 800 m run at planned HYROX pace

• 20 wall balls

• 100 m farmer carry

• Rest 2 minutes

The aim is not to sprint the first run. The aim is to practise repeatable effort. If your fourth round is dramatically slower than your first, you paced it badly or chose loads that are too aggressive.

How Long Do CrossFit Athletes Need To Train For HYROX?

Most CrossFit athletes need 8 to 12 weeks to prepare well for HYROX. If you train CrossFit consistently, you probably already have solid general fitness, good movement exposure and a decent tolerance for hard mixed-modal work. That helps. But HYROX has a different rhythm.

CrossFit rewards broad capacity across many movements and time domains. HYROX rewards sustained, repeatable output across a predictable course. The best CrossFit athletes often struggle in HYROX when they treat the race like a long chipper. They attack early, redline on the sled push and spend the rest of the race trying to recover.

CrossFit athlete goal: become less spiky

The biggest shift for many CrossFit athletes is learning to operate just below threshold for a long time. You need fewer dramatic surges and more boring consistency.

Priorities for CrossFit athletes:

• Build running volume without compromising strength

• Practise 1 km repeats at realistic race pace

• Develop sled efficiency rather than just brute force

• Do longer mixed sessions at controlled intensity

• Practise wall balls under fatigue, especially sets of 10 to 25

• Reduce unnecessary high-skill fatigue that does not transfer to HYROX

How to adapt CrossFit training for HYROX

You do not need to abandon CrossFit training entirely, but you should stop pretending five random WODs per week are the same as a HYROX plan. In the final 8 to 12 weeks, your training should become more specific.

Typical CrossFit bias	HYROX adjustment
Lots of varied workouts	Repeat key sessions to track pacing and progress
High intensity most days	More aerobic work and controlled threshold sessions
Olympic lifting and gymnastics volume	Maintain skills, but prioritise running, sleds, carries and wall balls
Winning the class workout	Training at the right intensity for race adaptation

If you are a CrossFit athlete moving into HYROX, the AMRAP Antics HYROX-specific plans are a useful bridge. They keep the functional fitness feel, but direct your effort towards the demands of the race.

How Long Do Strength Athletes Need To Train For HYROX?

Strength athletes usually need 12 to 16 weeks to train for HYROX, sometimes longer if running is new. If you come from powerlifting, bodybuilding, strongman or general strength training, you may be confident with load, but HYROX will test how well you can move that load while breathing hard.

Your sled push may feel good in isolation. Your farmer carry may be solid. But what happens after four kilometres of running and burpee broad jumps? That is where the race changes.

Strength athlete goal: build an engine without losing your strengths

Strength athletes do not need to become tiny distance runners. They need to build enough aerobic capacity and running durability to express their strength late in the race.

Priorities for strength athletes:

• Start running gradually, especially if bodyweight is high

• Use low-impact cardio to build volume without excessive joint stress

• Keep strength work, but reduce unnecessary heavy fatigue near race day

• Practise moving well under fatigue, not just lifting heavy

• Build tolerance for lunges and wall balls early

Running progression for strength athletes

If you are strong but not running fit, your first month should not be full of fast intervals. It should build tissue tolerance.

Week	Running focus
Weeks 1 to 2	Run-walk intervals, incline walking, easy bike or row
Weeks 3 to 4	Continuous easy runs of 20 to 30 minutes
Weeks 5 to 8	1 km repeats, easy runs and short compromised running
Weeks 9 to 12	Race-specific intervals and longer HYROX simulations

The common mistake is trying to “make up” for years of not running in four weeks. Your cardiovascular system may adapt quickly, but your calves, Achilles, shins, knees and hips need time.

How Long Do Experienced HYROX Athletes Need To Prepare?

Experienced HYROX athletes can often prepare for a race in 8 to 12 weeks, but that assumes they already maintain a decent base. If you have completed HYROX before, your training is less about learning the event and more about targeting a specific performance outcome.

At this level, small details matter. A few seconds saved in every Roxzone transition, better pacing on the first three runs, cleaner sled technique, smarter wall ball partitioning and improved running economy can add up to minutes.

Experienced athlete goal: identify the limiter

Do not just repeat last year’s training and hope for a better result. Look at your race splits. Where did you lose time?

• If your runs faded badly, you need better pacing, threshold work and durability.

• If sleds destroyed you, you need specific lower-body strength endurance and technique.

• If wall balls fell apart, you need shoulder stamina, squat endurance and better set management.

• If transitions were slow, you need race rehearsals and familiarity with flow.

• If everything slowed gradually, your aerobic base may be the limiter.

For competitive athletes, AMRAP Antics programming should be used with clear intent: build the engine, sharpen the stations, test the strategy, then taper. More suffering is not the same as better preparation.

What Can You Achieve With 4, 8, 12 And 16 Weeks Of HYROX Training?

Your training timeline shapes what is realistic. The biggest mistake athletes make is choosing a goal that does not match the time available. Four weeks is enough to sharpen. Sixteen weeks is enough to build.

4 weeks to HYROX: race readiness, not transformation

With four weeks, you can improve familiarity, pacing and confidence, but you should not expect a complete fitness transformation. This is best suited to athletes who already train regularly.

Best for: CrossFit athletes, runners, returning HYROX competitors or fit gym-goers.

Not ideal for: beginners, non-runners or anyone carrying an injury.

Focus on:

• Learning all station standards

• Practising 1 km run pacing

• Completing one or two controlled race simulations

• Dialling in shoes, clothing, nutrition and warm-up

• Avoiding last-minute volume spikes

A four-week block should include one harder HYROX-specific session each week, one quality run, one strength maintenance session and enough easy work to keep you fresh.

8 weeks to HYROX: enough time for a focused build

Eight weeks is a realistic training window for athletes with a good base. You can improve station efficiency, develop compromised running and make meaningful changes to your pacing.

Best for: recreational runners, CrossFit athletes and gym-trained athletes who already run a little.

Focus on:

• Two to three runs per week

• One HYROX-specific mixed session per week

• One to two strength sessions per week

• Progressive wall ball, lunge and carry volume

• One simulation in weeks 5 or 6

• A short taper in the final 7 to 10 days

12 weeks to HYROX: the best all-round option

Twelve weeks is the best answer for most people asking how long does it take to train for HYROX. It gives enough time to build, practise and taper without dragging the process out unnecessarily.

A 12-week HYROX plan usually works well in three phases:

Phase	Weeks	Training focus
Base and skill	1 to 4	Aerobic base, movement quality, strength foundations
Specific build	5 to 8	Compromised running, station volume, threshold work
Race preparation	9 to 12	Simulations, pacing, transitions, taper

This is the structure we like for many AMRAP Antics HYROX athletes because it balances progression with recovery. You are not just doing random hard sessions. You are building towards a race.

16 weeks to HYROX: best for beginners and big performance goals

Sixteen weeks is ideal if you are new to running, coming from a strength background, returning from injury or aiming for a big performance jump. The extra month allows you to build more gradually and spend time on weaknesses before the race-specific work gets intense.

Focus on:

• Building running volume slowly

• Improving strength without rushing into race fatigue

• Learning movement standards properly

• Developing aerobic capacity through zone 2 work

• Adding race-specific intensity later in the block

For beginners, a 16-week plan is often the difference between surviving the race and actually enjoying it.

How Long Does It Take To Train For Different HYROX Goals?

Goal 1: simply finish HYROX

If your goal is to finish, you can prepare in 8 to 16 weeks depending on your current fitness. You do not need to be elite. You do need to run or jog consistently, move safely under fatigue and know how to scale your effort.

For a first-time finisher, the main success markers are:

• You can complete 8 km of total running in training, even broken into intervals

• You can perform all station movements to standard

• You have practised wall balls when tired

• You know your sustainable race pace

• You have a fuelling and hydration plan if needed

Goal 2: achieve a competitive time

If you want a competitive time, allow at least 12 weeks of focused training, preferably after building a decent base before that. Competitive HYROX performance depends heavily on running. Even strong station athletes will struggle to place well if their run splits fade badly.

A competitive athlete should be tracking:

• Average 1 km run split across compromised intervals

• Sled push and pull times

• Wall ball set size and total time

• Roxzone transition time

• Heart rate or perceived effort at planned race pace

• Recovery between hard sessions

At this level, training should include threshold runs, race-pace intervals, sled work, full or partial simulations, strength maintenance and targeted recovery.

Goal 3: qualify for HYROX championships

Championship qualification is a much bigger goal. Qualification routes and standards vary by season, category and age group, so you should always check the current HYROX rules. In general, you need to be near the top of your division or age group at qualifying events.

If you are chasing qualification, a single 12-week plan may not be enough unless you are already close. You may need a full season of training, with several blocks:

• Off-season base building

• Strength and running development

• HYROX-specific race block

• Competition taper

• Post-race review and rebuild

The goal is not to peak every weekend. The goal is to build your ceiling, practise racing and arrive at key events ready to perform.

What Should A HYROX Training Plan Include?

A good HYROX training plan should be specific enough to prepare you for race day, but balanced enough to keep you healthy. The exact structure depends on your level, but the ingredients are similar.

1. Running

Running is the biggest part of HYROX by time for most athletes. You do not need to train like a marathon runner, but you do need to run consistently.

Useful run types include:

• Easy runs: build aerobic base and running durability.

• 1 km repeats: practise the exact rhythm of the race.

• Threshold intervals: improve your ability to hold a hard but sustainable pace.

• Compromised runs: teach you to run after stations.

• Longer aerobic work: useful for beginners and athletes lacking base fitness.

2. Strength training

Strength matters, but HYROX is not a max strength test. You need enough strength to move efficiently and enough endurance to repeat efforts.

Key strength patterns:

• Squats and split squats for sleds, lunges and wall balls

• Deadlifts and hinges for posterior chain strength

• Loaded carries for grip and trunk strength

• Upper-body pulling for sled pull, SkiErg and rowing

• Pressing and shoulder stamina for wall balls

3. Station-specific practice

You should practise the race stations often enough that they feel familiar, but not so much that you are constantly sore. Sleds and lunges are especially costly, so dose them carefully.

If you do not have access to every piece of equipment, use sensible substitutes:

HYROX station	Useful substitute
SkiErg	Band ski pulls, kettlebell swings, rowing intervals
Sled push	Heavy prowler, treadmill push, heavy step-ups, front rack walking lunges
Sled pull	Rope pulls, heavy band rows, seated cable rows, towel rows
Farmer carry	Dumbbell or kettlebell carries
Sandbag lunges	Dumbbell lunges, front rack lunges, bear-hug lunges
Wall balls	Thrusters, med ball squats, light goblet squats to target

4. Mixed-modal conditioning

This is where HYROX starts to feel like HYROX. You combine running with stations and practise pacing under fatigue.

Example session:

Controlled HYROX builder

3 rounds:

• 1 km run at planned race pace

• 500 m SkiErg

• 20 m sled push or heavy substitute

• 20 burpee broad jumps

• Rest 3 minutes

Keep all rounds within 30 seconds of each other. If you cannot, reduce the pace or volume.

5. Recovery

Recovery is not optional. HYROX training can create a lot of lower-body fatigue, especially from running, sleds, lunges and wall balls. If you keep adding intensity without recovery, your performance will stall and your injury risk will climb.

Recovery priorities:

• Sleep 7 to 9 hours where possible

• Eat enough carbohydrate to support hard sessions

• Keep easy runs genuinely easy

• Use deload weeks in longer plans

• Manage calf, Achilles, hip and knee niggles early

• Do not test yourself every session

Sample 12-Week HYROX Training Structure

Here is a simple overview of how a 12-week preparation block could look. This is not a personalised plan, but it shows the logic behind good programming.

Weeks	Focus	Key sessions
1 to 2	Baseline and movement quality	Easy runs, strength foundations, low-volume station practice
3 to 4	Aerobic build	Longer easy run, basic intervals, wall ball and lunge progressions
5 to 6	HYROX specificity	1 km repeats, sled practice, compromised running circuits
7 to 8	Threshold and station endurance	Race-pace intervals, larger wall ball sets, carries under fatigue
9 to 10	Simulation phase	Half or three-quarter race simulation, transition practice
11	Sharpen	Short race-pace work, reduced volume, technique focus
12	Taper and race	Light intervals, mobility, sleep, fuelling, race execution

If you want this structure done properly, with sessions progressed for your level, use an AMRAP Antics HYROX programme rather than guessing week to week. A good plan removes decision fatigue and helps you train hard on the right days, not every day.

Common Mistakes When Training For HYROX

Doing too much too soon

The race looks simple, so athletes often underestimate the training load. Running volume, sleds, lunges and wall balls all add stress. Increase gradually, especially if your lower legs are not used to running.

Ignoring running

You cannot out-lift poor run fitness in HYROX. The runs connect the whole race. If they fall apart, every station feels worse.

Training every session like a race

Race simulations have a place, but not every week from day one. Most sessions should build a quality: aerobic base, strength endurance, technique or pacing. Constant testing usually leads to fatigue, not progress.

Not practising wall balls properly

The final station ruins many races. Practise wall balls to the correct target and standard. Learn whether you are better with bigger sets and longer rests, or smaller sets with short rests.

Forgetting the Roxzone

Transitions can cost a surprising amount of time. Know the flow of the event, stay calm and move with purpose. In training, practise moving straight from running into a station rather than wandering around for two minutes.

Changing everything in race week

Race week is not the time for new shoes, new supplements, new pacing ideas or a brutal last-minute workout. Keep things familiar.

Should You Do HYROX Singles Or Doubles For Your First Race?

If you are nervous about your first HYROX, doubles can be a brilliant entry point. You still run the full 8 km together, but you split the workout stations. This reduces the station volume and makes the event more manageable.

Singles is a better choice if you want the full individual challenge and are happy to take responsibility for every station. Open is the most common starting point. Pro should be reserved for athletes who are ready for heavier loads and a more demanding race.

Format	Best for	Training implication
Doubles	Beginners, friends, first-timers, athletes worried about station volume	Still train running seriously, but station volume can be shared
Open singles	Most first-time individual athletes	Balanced training across running and all stations
Pro singles	Experienced, strong, competitive athletes	Greater strength endurance and heavier race-specific prep required

How To Know If You Are Ready For HYROX

You do not need to complete a full HYROX in training to be ready. In fact, doing full race simulations too often can leave you flat. Instead, use readiness markers.

Good readiness signs

• You can complete repeated 1 km runs at a steady, controlled pace

• You can perform all station movements safely and to standard

• You have completed a half or three-quarter simulation without falling apart

• You know your likely wall ball strategy

• You can recover from key sessions within 24 to 48 hours

• You have practised race-day kit, shoes and fuelling

Warning signs you need to adjust

• Your easy runs are getting slower and harder every week

• You have persistent shin, Achilles, knee or hip pain

• You dread every session because you are constantly exhausted

• You have never practised the final wall balls under fatigue

• You have no realistic pacing plan

If those warning signs are familiar, do not panic. Reduce volume, keep intensity controlled and prioritise the sessions that matter most. A slightly undertrained but fresh athlete often races better than an overtrained athlete who arrives cooked.

Which AMRAP Antics HYROX Programme Should You Choose?

The right plan depends on your timeline and background. The goal is not to pick the hardest programme. The goal is to pick the one you can complete consistently.

Your situation	Best programme option	Why
First HYROX, limited running background	AMRAP Antics 2 Week beginner FREE HYROX plan	Introduces the training structure you need to progress to then move to a longer plan.
CrossFit athlete with 8 to 12 weeks	AMRAP Antics 8 Week HYROX specific race plan	Converts general fitness into HYROX performance
Runner who needs strength and stations	AMRAP Antics 8 Week HYROX specific race plan	Keeps the running engine while building station resilience
Experienced athlete chasing a PB	AMRAP Antics 8 Week HYROX specific race plan	Targets pacing, split improvement and race-specific output

If you are unsure, start with the plan that matches your weakest area. Strong but poor runner? Choose the plan that builds your engine. Great runner but weak stations? Choose the strength-endurance route. Fit but chaotic? Choose a complete race-prep plan and follow it properly.

FAQs: How Long Does It Take To Train For HYROX?

Can I train for HYROX in 4 weeks?

Yes, but only if you already have a solid fitness base. In four weeks you can learn the stations, practise pacing and sharpen race readiness. You cannot safely build a complete running base from scratch in that time.

Is 8 weeks enough to train for HYROX?

Eight weeks is enough for many recreational runners, CrossFit athletes and regular gym-goers. It is usually enough to finish well if you already train consistently. Beginners may need longer.

Is 12 weeks enough for a first HYROX?

Yes, 12 weeks is a strong timeline for a first HYROX if you have some fitness background. It gives enough time to build running, practise stations and complete race-specific workouts before tapering.

Can a beginner do HYROX?

Yes. Beginners can absolutely do HYROX, especially in Open or doubles. A 16-week build is ideal because it allows time to develop running tolerance, learn movements and avoid rushing the process.

How many days a week should I train for HYROX?

Most athletes should train three to five days per week. Beginners may start with three structured sessions. Intermediate and advanced athletes often use five sessions, including running, strength, station work and mixed conditioning.

Do I need to run before HYROX?

Yes. HYROX includes 8 km of running in total. You do not need to be a pure runner, but you should run regularly in training. If you cannot run due to injury, get professional advice and use low-impact conditioning while you rebuild.

Do I need to do a full HYROX simulation before race day?

No. A full simulation can be useful for experienced athletes, but it is not essential. Many athletes are better served by half or three-quarter simulations that practise pacing without creating excessive fatigue.

What happens if I miss training sessions?

Do not cram missed sessions into the next few days. Continue with the plan and prioritise the key workouts: running, race-specific conditioning and movement practice. Consistency over the whole block matters more than one missed session.

Should I lift heavy while training for HYROX?

Yes, but with purpose. Strength training supports sleds, carries, lunges and injury resilience. However, heavy lifting should not leave you too sore to run or complete key HYROX sessions.

How long should I taper before HYROX?

Most athletes benefit from a 7 to 10 day taper. Reduce volume, keep a little intensity, practise movement quality and arrive fresh. Do not use race week to test fitness.

Final Verdict: How Long Should You Train For HYROX?

If you want the most practical answer, train for HYROX for 8 weeks. That is the best timeline for most athletes. Beginners and strength athletes with limited running should lean towards 16 weeks. Fit CrossFit athletes and runners may manage well with 8 weeks. Four weeks is possible, but it is a sharpening block, not a full preparation.

The key is to match your plan to your goal. Finishing HYROX requires consistency and sensible pacing. Racing competitively requires structured running, station efficiency and repeatable output. Championship qualification requires a longer-term approach and honest analysis of your limiters.

HYROX rewards athletes who prepare specifically. Run enough. Lift enough. Practise the stations.

Learn your pace. Recover properly. If you want a clear structure instead of guessing, use one of the AMRAP Antics HYROX programmes and follow the progression. The best plan is not the one that looks most brutal on paper. It is the one that gets you to the start line fit, confident and ready to race.