Hyrox Pro

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.