Programs & Events
Hyrox Beginner New York
The Beginner Level Hyrox Beginner New York
March 10 - May 31 (Race Day).
This comprehensive training program gradually builds you into race shape over 12 weeks. There are 72 workouts in this program, but consider some of those days optional based on your sleep/work schedule. It is better to have more options than not enough; but, it is equally important to not overdo it. I will help you manage this along the way.
Choose the Pro Level if you plan on doing the Pro Individual or Pro Doubles division. Expect challenging weights, high intensity intervals, track-based speed work and long, low intensity runs.
In the workouts, you will see all of the Hyrox skills weekly as well as basic strength and gymnastics movements to get you stronger at those Hyrox skills. Running steadily climbs in volume and intensity throughout the program. Expect to see running in 3 different formats: Foundation runs, compromised runs and interval run work.
Foundation runs are lower intensity efforts designed to improve your aerobic capacity. Compromised runs are those that are mixed with Hyrox station work so that you can adapt to running under anaerobic fatigue. Interval-based running (speed work) is gradually incorporated into the program to improve leg turnover and bring your Hyrox running splits down by the time you get to race day.
There are 72 workouts in this program; at the Pro Level you are expected to hit a completion rate of 78%
You must get 8 hours of sleep each night.
Your diet must be low sodium. Daily protein intake in grams should be equal to your bodyweight in kilograms. Carbs should match that and the rest should be good fats. On high volume days, increased carb intake is expected.
No alcohol; it severely impacts recovery.
Should you miss a few days for any reason, do not try to 'catch up'; it is important that you move forward. That said, it is generally okay if you need to flip workout days due to bad running weather or managing workout equipment needs.
The volume and intensity of the workouts changes week-over-week; do not do more than what is prescribed in the early weeks as part of this process will be managing cumulative fatigue week-over-week.
The point of a training program is to take control of your work and recovery cycles, so that we can plan exactly when you will peak. If you override an easy day by going hard and vice versa, then your progress curve will flatten out because you're blunting the intended stimulus on any given day. Do your best to follow the program.
If you are not feeling great on any given day, consider going lighter or slower on that day, before taking the day off altogether. It is always okay to go lighter or slower if your body is telling you it doesn't have it.
Use a heart rate monitor for at least your running; you will be expected to record your workout results each day and you should note heart rate values in the notes to that workout.
There are 5 Phases to your program:
• Base: This is the early stages of your program where you are adapting to a new work volume and getting familiar with basic movement patterns and exercises.
• Pace: This is the phase of your training program where we begin to focus on increasing performance on the exercises and movement patterns we establish in the base part of your training.
• Accelerate: In this phase, we really focus on increasing your speed on the runs and your time to completion on your station work.
• Prime: In this phase, we lower your training volume and focus on making you faster.
• Race: In this phase, we greatly reduce training volume and intensity and focus on bringing your recovery up so that you are ready to go for your race day.
Notes on each workout will explain the workout format and pacing. Notes will either be written or video depending on the workout.
$ 500/mo
cancel anytime