Race build · 12 weeks
Race in 12 weeks? Base first, then intensity and race-specific work, then final tuning. Every quality comes in the right order, nothing is left to chance.
12-Week HYROX Race Prep
12-Week HYROX Race Prep
12-Week HYROX Race Prep
| Day | Session | Goal |
|---|---|---|
| Mon | Easy run 45–60 min + mobility | Aerobic base |
| Tue | Lower-body strength + sled push / pull | Station strength |
| Wed | Run intervals at race pace | Pace control |
| Thu | Upper body + SkiErg / row / wall balls | Station efficiency |
| Fri | Easy run or recovery | Recovery |
| Sat | Compromised running: run + stations | Running under fatigue |
| Sun | Rest | Recovery |
Example week. It shows the balance of the week, not the exact sessions in the app.
STR2G
Láďa Suchánek · HYROX Performance Coach L1, CrossFit L1, OPEX CCP, Precision Nutrition L1, running coach. Runs the STR2G HYROX clubs in Prague, Brno and Ostrava. Raced Berlin in 1:11:12.
Ria Suchánek Hrušovská, MSc. · HYROX Performance Coach, mental coach (Newton University), CrossFit L2. Writes the programs, coaches and races alongside Láďa.
We've raced HYROX in Berlin, Hamburg, Barcelona and Maastricht. We write plans we'd follow ourselves.
FAQ
Both are 12 weeks. Race Prep has more volume, about 90 minutes a day, for athletes who already train consistently. 12-Week Advanced is built for all levels and works well for a first race.
With about 8 weeks to go, take the 8-Week HYROX Singles or Doubles. Starting a 12-week plan late means skipping the base.
Yes. The plan ends with final tuning, so you arrive fresh.
No. One payment of CZK 2,100 for all 12 weeks.
Buy the plan, download Strivee and tomorrow morning you'll know exactly what's on.