Buy Programme · R1,200
HYROX-style training
Official HYROX Training Club · Online Edition
Live · enrolment open Online Edition Starts 25 May

12-Week Race Ready Program.

Prepare for HYROX with Unlocked Fitness. Coach-built. 12 weeks. Starts 25 May. Three sessions per week, train anywhere — follow your kit. 36 typed sessions. R1,200 once-off.

Start Here → Lock In Spot

01 // YOU

Where are you now?

Tell us about your current fitness in 30 seconds. We'll show you exactly where you can be in 12 weeks.

Not sure? Estimate — we'll re-test you in week 3.

Best heavy single you've hit. Estimate if you've never tested.

Used to calculate your strength-to-bodyweight ratio.

Most first-timers race Singles or Doubles. Pick the one closest to your plan.

28:00 80 kg 70 kg SINGLES

02 // GOAL

Where do you want to be?

Pick your goal. We'll tell you what's realistic — and what we'll get you there with.

// PREDICTED FINISH TIME

1:32:18

Hyrox Singles · Open category

Total Run Time
42:48
Total Station Time
44:30
Weakest Station
SLED PUSH
5:00

This is what we'll race for. The plan below is built to land you here.

03 // HOW

How it works.

Four steps. Pay once, train twelve weeks, race ready.

01 · You join

Unlock the plan

Pay once — no recurring billing. Access the full 12-week typed workout library straight away.

02 · We test you

Baseline numbers

Week 3 baseline tests — 2km TT, 5RM squat, 1km ski + row. We know exactly where you are.

03 · You train

12 weeks of prep

3 sessions per week — train anywhere. Substitutions for every kit set-up. Tested every 3 weeks.

04 · You race

Race day done

Full HYROX simulation in week 11. Race-day protocol. Pacing plan in your pocket.

Phase 01
Foundation · W1-3
Phase 02
Build · W4-7
Phase 03
Race-Specific · W8-10
Phase 04
Taper · W11-12

04 // YOUR WEEK

Your week.

Three sessions per week, train anywhere, follow your kit.

TUE
~60 min
Compromised Running
Run-station-run blocks. Wall ball + run intervals. The single highest predictor of your finish time.
THU
~55 min
Strength + Stations
Squat, hinge, sled — the underpinning. Station drills under load. Race-day legs.
SAT
~60-90 min
Long Block / Race Pace
Zone 2 in base phase, race-pace blocks in conditioning, full simulation for rehearsals.

05 // THE BUILD

The build.

Click any week to see what we'll do that week.

Phase 01
Foundation · W1-3
Phase 02
Build · W4-7
Phase 03
Race-Specific · W8-10
Phase 04
Taper · W11-12

Week 1 · Foundation

3 SESSIONS · FOCUS: AEROBIC ENGINE BUILD

// JUMP TO TYPED WORKOUTS · WEEK 01 →

06 // YOUR KIT

What do you have access to?

Pick your set-up. We'll show subs in every workout for any kit you're missing.

07 // WORKOUTS

All 36 sessions, typed out.

All 36 sessions, typed out. Pick your kit, follow the plan.

// CURRENT KIT Commercial Gym — subs auto-applied below

// SESSION

Session

08 // THE RACE

The race is 8 stations and 8 × 1km.

Scroll through every station. Tap one to see the cue and your benchmark.

// 01

Ski Erg

1000m / damper 5-7

World Class3:25
Open4:30
Your Target4:15

// 02

Sled Push

50m / 102-152kg

World Class2:00
Open4:00
Your Target3:30

// 03

Sled Pull

50m / 75-103kg

World Class1:45
Open3:30
Your Target3:00

// 04

Burpee Broad Jump

80m / chest to floor

World Class3:30
Open6:30
Your Target5:30

// 05

Row

1000m / damper 5-7

World Class3:15
Open4:15
Your Target4:00

// 06

Farmers Carry

200m / 24-32kg ea.

World Class1:30
Open3:00
Your Target2:30

// 07

Sandbag Lunges

100m / 10-20kg sandbag

World Class3:30
Open6:00
Your Target5:00

// 08

Wall Balls

100 reps / 4-6kg ball

World Class3:45
Open7:00
Your Target6:00
Test Yourself — 8 Quick Questions

Rate yourself on each of the 8 stations. We'll flag the two we'll spend extra time on across the 12 weeks.

// YOUR FOCUS STATIONS

Your two weak stations: — and —. The programme adds extra volume on these. Most athletes drop 4-6 minutes off their predicted finish from this alone.

09 // ENROL

One price. One race.

R1,200 once-off. Twelve weeks of programming — yours until your race date.

// HYROX 12-WEEK ONLINE · COACH-BUILT

R1,200once-off

Programme length12 weeks · 84 days
Total sessions36
Per sessionR33.33
Per weekR100
Per day≈ R14.29

// CARD · EFT · INSTANT EFT · SNAPSCAN · ZAPPER · ALL SALES FINAL

// MANIFEST

  • 12-week race-specific programme · 3 sessions/wk · Tue · Thu · Sat
  • 36 typed sessions · full warm-up, main set, cool-down
  • Kit selector + substitution engine for any gym
  • 3 × full/half HYROX race rehearsals (W4, W8, W11)
  • Live race predictor — re-run at W6 & W10
  • Race-day pacing plan + warm-up protocol
  • Pay once · access until your race date

// IN-STUDIO · STELLENBOSCH

Race Ready 12 · In-Studio

In Stellenbosch? Same 12-week programme, coached in person. Members R1,400 · Non-members R2,800 (includes full studio access). 24 spots max. Starts 25 May.

View In-Studio →

// STRENGTH BASE

Year-round strength

HYROX finishes are built on a strength base. Train with us in-studio in Stellenbosch — small-group strength, conditioning and skill work.

Unlocked Fitness Studio →

10 // FAQ

Common questions.

I've never done a HYROX. Should I still buy this?
Yes — the programme has a beginner ramp built in. By week 12 you'll have completed three race rehearsals and you'll know exactly what you're walking into.
Do I need a HYROX-spec gym?
Helpful but not required. The kit selector shows subs for every workout. If your gym is missing the sled, wall ball, or ski erg, we sub in DB/KB/backpack alternatives that hit the same stimulus.
How are the workouts delivered?
Typed-out training cards. No videos to download, no app to install. Each session has the full warm-up, main set, cool-down, target paces and weights. Print one out, take it to the gym, train.
What if my race date isn't 12 weeks out?
The plan flexes. Less than 8 weeks: focus on Phase 3 & 4. More than 12 weeks: extend Phase 1 (Foundation) and Phase 2 (Build).
Refund policy?
All sales final — R1,200 once-off, no refunds. Get injured during the programme? Message us, we'll re-scale to keep you moving.

Race Ready 12 is a coach-built 12-week race-prep programme by Unlocked Fitness, an Official HYROX Training Club. This programme is independently designed by Unlocked Fitness and is not produced, endorsed or sold by HYROX or Upsolut Sports GmbH. "HYROX" is a registered trademark of Upsolut Sports GmbH — referenced here in factual relation to the HYROX fitness race that participants are training for.