Hyrox Open

Price

£24.99/month

Required experience

2/5

Trial period

14 days

Days per week (Avg)

5 days

Daily training time (Avg)

75 min

Sessions per day (Avg)

5 sessions

Program Details

Hyrox Open Training Plan

For athletes with big goals and limited time.

This program is designed for those who want to train with purpose, stay consistent, and perform on race day—without spending hours in the gym. Whether you’re preparing for your first Hyrox or looking to shave minutes off your time, this plan delivers what matters most: aerobic capacity, functional strength, and race-specific conditioning, all within a sustainable, time-efficient format.

Sessions run approximately 60 minutes per day, five to six days per week. An optional Saturday simulation is available for athletes who want to go the extra mile and gain real-race confidence.

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

The current Phase we are in: Race-Ready (through June)

A sharpened focus on performance, pacing, and event-specific execution.

Season Overview

Rebuild Phase (Off-season) – July, August, September

Lay the foundation. This phase emphasizes aerobic base building, muscular endurance, and strength development, with a focus on rebuilding capacity and refining movement.

Build Phase – October, November, December

Convert the base into power. Training shifts toward more intensity, sustained efforts, and functional strength progressions.

Race-Ready Phase – January, February, March

Dial in performance. This phase prioritizes race-specific conditioning, pacing strategies, and high-return work in a manageable volume.

Peak Phase – April, May, June

Maximize output. A focused phase to sharpen speed, efficiency, and confidence heading into competition. Precision meets execution.

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.