HYROX - Speed & Power

HYROX SPEED & POWER– Transforming endurance athletes into functional powerhouses for HYROX

HYROX SPEED & POWER is a year-round training program designed for endurance athletes—runners, triathletes, and aerobic-focused competitors—who need to build the strength, explosiveness, and race-specific skills required to dominate HYROX.

If you’re already strong on the run but struggle with sleds, wall balls, or transitions, this program is built for you.

It’s not a quick fix—it’s a structured, science-backed progression. Whether your next HYROX race is 3 months away or a year out, you’ll train with purpose every step of the way.

What’s Inside the Weekly Structure:

✅ 2-3x Running Sessions

– Intervals, tempo efforts, and low-intensity aerobic work depending on the current training block

✅ 2x Functional HYROX Workouts

– Focused on station performance: burpee broad jumps, sled push/pull, lunges, wall balls, and transitions under fatigue

✅ 2x Strength Sessions

– Heavy compound lifts with low reps and high loads to increase absolute strength and improve power transfer to HYROX-specific movements

✅ Double threshold days

– Depending on the current training block running thresholds and threshold sessions using functional movements will be done at the same day (AM and PM)

Block Periodization – Built to Progress Over Time

Training runs in 8–12 week blocks, with each block targeting a specific adaptation to build you into a more complete HYROX athlete:

🟫 Block 1: Structural Strength & Lifting Technique

Establish a solid base of strength using foundational compound lifts (e.g. squats, deadlifts, presses). Emphasis on movement quality, joint resilience, and positional control. Running remains low intensity.

🟩 Block 2: Functional Strength & Running Volume

Shift focus to sleds, lunges, wall balls, and other race-specific movements. Running volume and frequency increase to build aerobic durability. Strength work supports higher time-under-tension and movement efficiency.

🟧 Block 3: Power at Stations & Speed Development

Add explosive lifting, plyometrics, and faster barbell cycling. Sessions begin to mimic mid-race fatigue. Running shifts to threshold intervals and race-pace development.

🟥 Block 4: Competition Prep

Simulate full HYROX race demands. Sharpen pacing, refine transitions, manage fatigue, and taper. This is where strength and endurance come together for race-day execution.

-- You can jump into the program at any time—each block feeds into the next to build durability, then power, then peak performance.

Programming Philosophy

This program follows the same science-driven structure as our other athlete development projects, including HYBRID 1.0, HYBRID 2.0, and the Zone 2 Study. We carefully manage training load to reduce injury risk and ensure long-term adaptation—especially critical for endurance athletes transitioning into heavier, more demanding functional work.

Coaching Team

🏋️‍♂️ Klaus Salmesvirta – Head of Programming, CF-L2, strength coach specializing in HYROX and functional fitness performance

🏃‍♀️ Evi Masschelein – PhD in Movement Sciences, former elite 400m runner, overseeing the endurance and speed development side

🔬 Gommaar D’Hulst – PhD in Movement Sciences, founder of WOD-Science, responsible for programming structure, training load management, and HYROX-specific periodization

Plus:

You’ll gain access to our private Discord group, where you can ask questions, share training results, and connect with other athletes chasing the same goal.

👉 Join HYROX SPEED & POWER and train like an athlete—not just for one race, but for every season