HYROX - Engine

HYROX ENGINE – Transitioning Strength Athletes into Strong Runners

HYROX ENGINE is a year-round training system built for athletes with a strength background—CrossFitters, weightlifters, or functional fitness athletes—who want to develop their engine, improve running performance, and become more resilient across longer time domains.

This isn’t a short prep cycle. It’s a complete, science-backed training progression to help you bridge the gap between strength and endurance—so you can show up ready for your next HYROX competition, whether it's in 3 months or 12.

What’s Inside the Weekly Structure:

✅ 3x Conditioning Sessions

– 2x Running: a mix of intervals and low-intensity Zone 2 work ** this can increase depending on the block we are in.

– 1x Long Zone 2 Endurance: focused aerobic work on the ergs (row, bike, ski, etc.)

✅ 2x Functional HYROX Workouts

– Simulate race-specific demands: wall balls, sleds, burpees, lunges, and transitions under fatigue

✅ 1x Strength Session

– Structural strength: compound lifts with higher reps at moderate loads to maintain strength and support running mechanics

Block Periodization – Built to Progress Over Time

The program runs in 8–12 week training blocks:

🟫 Block 1: Structural Strength

Build a strong foundation with compound movements and movement quality. Introduce low-impact conditioning and Zone 2 running volume gradually.

🟩 Block 2: Running Volume Development

Increase total running volume and aerobic capacity while continuing functional and strength maintenance.

🟧 Block 3: Speed & Intensity

Add threshold intervals, race-pace work, and higher intensity efforts to develop speed, resilience, and lactate clearance.

🟥 Block 4: Competition Prep

Simulate full-race efforts, sharpen transitions, peak conditioning, and taper. Dial in pacing and strategy for race day execution.

--- You can join the program at any point—each block is part of a continuous cycle designed to build durability, then power, then peak performance.

Programming Philosophy

This program is based on real-world data from our own studies—HYBRID 1.0, HYBRID 2.0, and the Zone 2 Project—combined with years of coaching strength athletes toward endurance success. Load is monitored and adjusted intelligently to reduce injury risk and ensure long-term progression.

See full explanation of our philosophy here: YouTube video.

Coaching Team

🏋️‍♂️ Klaus Salmesvirta – Head of Programming, CF-L2 coach, S&C specialist in functional fitness and HYROX station optimization

🏃‍♀️ Evi Masschelein – PhD in Movement Sciences, former national 400m runner, leads the running progression and technique development

🔬 Gommaar D’Hulst – Founder of WOD-Science, PhD in Movement Sciences, responsible for program structure, recovery cycles, and training load management

Plus:

You’ll join our private Discord group, where you can get direct access to the coaching team, share results, and connect with others on the same mission.

👉 Join HYROX ENGINE and start training like an athlete—not just for one race, but for your best season yet.