Get the free 12-week HYROX prep plan.
A complete 12-week training plan to take you from CrossFit-fit to HYROX-race-ready. Built by a 2× CrossFit Games Semifinalist. Built for HYROX Denver 2026 on November 12-15.
The full 12 weeks.
- Week-by-week training schedule — 4–5 sessions per week, structured around running, station strength, and full-race conditioning
- Compromised running protocols — running tired is the HYROX skill nobody teaches
- Station-specific work — sled push, sled pull, sandbag lunge, wall ball, SkiErg, row, farmers carry, burpee broad jumps
- Race-pace targets for Open, Pro, and Doubles divisions
- Three full-race simulation weeks built in
- Taper protocol for race week
- Pacing strategy for race day — when to push, when to settle
Written by people who've raced.
Most free HYROX plans are generic. This one is written by Alpine's head programmer Megan Markee — a 2× CrossFit Games Semifinalist who's spent a decade programming for competitive athletes. The plan reflects how we train our own members for HYROX races.
Alpine is an Official HYROX Training Center. We run HYROX-focused programming Tuesday, Thursday, and Sunday plus Friday run club. Our coaches Lisa (Masters Semifinalist), Liz (Quarterfinalist), and Dean (decade of training, active competitor) bring real race-day experience to the room.
Send it to me.
Drop your email and race date below. We'll send the plan immediately and check in along the way. No spam — and you can unsubscribe with one click.
Prefer to start training in person? See our HYROX classes → or book a free intro.
Want to train with people who've done this?
The plan works on its own. It works better with a room full of people doing the same workout, a coach who's raced HYROX, and a sled in front of you instead of in a YouTube video.
Come do one HYROX-prep class at Alpine. First class is free if you have CrossFit experience.