Hyrox Pro

Price

£24.99/month

Required experience

4/5

Trial period

14 days

Days per week (Avg)

6 days

Daily training time (Avg)

105 min

Sessions per day (Avg)

2 sessions

Program Details

Hyrox Pro Category Training Plan

For athletes ready to train like pros—and race like them.

This program is built for those preparing to compete in the Pro division of Hyrox. Whether you’re stepping up to the heavier weights for the first time or chasing elite times, this plan demands a higher level of commitment and delivers the performance structure to match.

Expect double sessions strategically placed throughout the week, with most days programmed for active work. One rest day per week will be included, as recovery is often built into the training structure through varied intensities, movement quality work, and aerobic flush sessions. We may sometimes specify sessions as Session 1 or Session 2, but feel free to complete them at times that suit your schedule.

For aerobic sessions, we recommend using a heart rate monitor strap for accuracy. The following key may help guide your pacing:

Key:

-RPE - Rate of Perceived Effort

-Heart Rate - 220 - Age = 100% Heart Rate

-FTP - Maximum power you can hold for 60 minutes

-Low effort - RPE 3-4 or 60-65% Heart Rate or 50-55% FTP

-Medium effort - RPE 4-5 or 70-75% Heart Rate or 65-70% FTP

-Medium/hard effort - RPE 6-7 or 80-85% Heart Rate or 80-85% FTP

-Hard effort - RPE 8-9 or 85-90% Heart Rate or 90-95% FTP

-Very hard effort - RPE 9-10 or 95-10% Heart Rate or 110% + FTP

This plan is built around 12-week mesocycles and 4-week microcycles, allowing for intelligent progressions, load management, and focused adaptation across the season.

Current Phase: Race-Ready (through June)

This phase refines pacing, power output, and event-specific execution. It’s all about converting work into precision and consistency under pressure.

Season Structure

Rebuild Phase – July, August, September

Develop the engine and reinforce the body. This phase focuses on aerobic base building, muscular endurance, hypertrophy, and foundational strength to support the increased loads of Pro racing.

Build Phase – October, November, December

Shift into race-focused intensity. Double sessions become more frequent, with sustained efforts, strength-speed progressions, and the introduction of high-demand intervals.

Race-Ready Phase – January, February, March

Refine movement efficiency, transition speed, and advanced pacing. The volume stays high, but the work becomes increasingly race-specific.

Peak Phase – April, May, June

Sharp, aggressive, and focused. Peak efforts, simulations, and deload strategies drive readiness to compete at full capacity.

Coaches

Fraser Mckenzie

Fraser is a seasoned performance coach with 13 years of experience in the fitness industry, specialising in CrossFit. From beginners to elite CrossFit Games athletes, Fraser has worked with individuals of all skill levels, helping them unlock their true potential. His passion lies in empowering clients to push beyond their limits, achieve their goals, and elevate their performance. With a deep commitment to personal growth and fitness, Fraser’s coaching style focuses on tailored, results-driven strategies to bring out the best in every athlete. Fraser currently looks after two of the biggest up and comming stars on the crossfit circuit Aimee Cringle and Aniol Ekai.

Chris Freebury

Chris Freebury brings 18 years of weightlifting coaching experience and 15 years in strength and conditioning, leading all weightlifting programming at Team Training. A multiple-time English and British champion, Chris competed internationally for 18 years, representing Great Britain at European and World Championships and England at the 2010 and 2014 Commonwealth Games. His science-backed, results-driven approach has supported Olympic, Paralympic, and Commonwealth medallists, as well as elite athletes across a wide range of sports. Most recently, he coached Craig Richey to victory at the 2022 British Weightlifting Championships and is set to make his Masters international debut at the 2025 European Masters.

Will Kane

Will brings over a decade of experience in the fitness industry, with a background spanning personal coaching, facility management, and brand development. Around 12 years ago, he co-founded one of the UK’s top training facilities and helped grow a respected online training platform. A seasoned competitor, Will has qualified for the CrossFit Games as a Masters athlete, reached the Team Semifinals, and competed at the Hyrox World Championships. While still active in competition, he’s returned to 1-on-1 coaching, driven by a passion for helping athletes refine their performance in both CrossFit and hybrid sports. As his own athletic career winds down, Will is focused on passing on the mindset, lessons, and experience that have shaped his journey — helping others build sustainable and successful paths in the sport.