Hyrox Prep · 12 Weeks | Unlocked Fitness Studio

Step 01 · The Race

Eight stations. Eight kilometres. One time.

Hyrox is a fixed-format race — every event, every venue, exactly the same. 1km run, then a station, then 1km run, then a station — eight rounds. The whole programme builds toward one number: your finish time.

01

Ski Erg

1000m max effort. Sets the lung tone for the rest of the race.

Target ≤4:30

02

Sled Push

50m. ~152kg men · ~102kg women. Drive low, short steps.

Target ≤2:30

03

Sled Pull

50m. Hand over hand, then drag. Hardest station for grip.

Target ≤3:00

04

Burpee Broad Jump

80m. Broad jump out of every burpee. Pace, don't sprint.

Target ≤4:30

05

Rowing

1000m on the Concept2. Halfway point. Settle the heart rate.

Target ≤4:00

06

Farmers Carry

200m, 24kg/2x32kg KBs. Brace, walk fast, don't put them down.

Target ≤2:00

07

Sandbag Lunges

100m, 10kg/20kg sandbag on shoulders. Big steps, knee touches.

Target ≤4:00

08

Wall Balls

100 reps. 4kg/6kg ball. Squat, throw, catch, repeat. The maker.

Target ≤5:30

Step 02 · Build Your Plan

Tell us about you.

Four numbers. We'll generate your 12-week programme, your station targets, and your predicted Hyrox finish time. The plan adapts week-by-week as you log sessions.

Race Format

Current Level

5K Run Time (mm:ss)

Race Date

Programme

Hyrox Singles

Predicted Finish

1:25:00

Race Day

—

Weeks Out

12

Phase 01

Aerobic Base

Weeks 1–3

Phase 02

Specific Conditioning

Weeks 4–7

Phase 03

Race Specific

Weeks 8–10

Phase 04

Taper

Weeks 11–12

TODAY · WEEK 1 · DAY 1

COMPROMISED RUNNING · BLOCK 1

5 × (800m run @ 5K pace + 200m wall balls @ race pace)

The classic Hyrox stimulus — running into a station, station into running. Walk back to the run start, 60s rest. Targets: hold 5K pace through all 5 rounds.

Week 1 · Aerobic Base

Race Time Predictor

Where you'll finish if nothing changes.

Rough prediction based on your 5K time + level + format. Hit the programme and we'll re-predict at week 6 and week 10. The goal: a faster final number.

Hyrox

Singles · Open

1:25:00

8 stations + 8km run

Run

Cumulative 8km

42:00

5:15 /km

Stations

Combined work time

38:00

8 stations

Transition

Roxzone

5:00

Total transition

Locked · Buy In

The full plan, weekly programming & tracker live behind the paywall.

R1295 once-off unlocks the full 12-week programme, today's session, the compromised-running tracker, and the race predictor. No subscription.

Unlock for R1295 →

Step 03 · Track Compromised Running

Log every compromised km.

Hyrox isn't won by your fastest 1km — it's won by the 8th 1km, after a sled push, after wall balls, with your legs gone. Log every compromised km here. Watch the average drop over 12 weeks.

Total Distance · 12 Weeks

0km

Logged

Target: 240km over 12 weeks · 50% compromised

Log A Session

Distance, time, was-it-compromised. We average it for you.

Step 04 · How It Works

Four pillars of a fast Hyrox.

Most people who fail at Hyrox don't fail at the stations. They fail at the run between the stations — when their legs are gone, when their heart rate's pinned, when the engine breaks. Four pillars run through every week of the programme.

PILLAR 01 · COMPROMISED RUNNING

Run with broken legs.

The whole programme is built around the only thing that matters on race day — running 1km after a sled push, after burpees, after wall balls. Two sessions a week are dedicated compromised-running sessions. This is the work most prep programmes skip.

2 × dedicated compromised-running sessions/week
Run-station-run blocks at race intensity
Targets get harder week-by-week as your engine grows

PILLAR 02 · STATION DRILLS

Eight stations. Eight skills.

Wall balls, lunges and burpee broad jumps are skills, not just fitness. We drill them under fatigue every week — pacing, breathing, when to break, how to break. Most amateurs lose 5+ minutes on wall balls alone. We fix that.

1 × station-skill session/week
Pacing strategy for every station
Break-and-restart drills (when to break, how)

PILLAR 03 · STRENGTH

Sled push needs quads.

Two strength sessions a week — built around squats, hinges, presses, pulls and carries. Specifically loaded to match what Hyrox punishes: legs for the sled, posterior chain for the row, grip for the farmers. No bicep curls.

2 × strength sessions/week
Hyrox-specific lifts (sleds, carries, lunges)
Strength held all the way to race week (no taper of strength)

PILLAR 04 · RACE REHEARSAL

Run the race before the race.

Three full or half-Hyrox simulations across the 12 weeks — week 4, week 8, week 11. You'll know your splits, your weaknesses, and your race-day pacing before you ever pin a number on. Most people show up to Hyrox blind — you won't.

Half Hyrox · Week 4 · benchmark
Full Hyrox simulation · Week 8 · race-pace
Half Hyrox · Week 11 · taper sharpener

Step 05 · Lock It In

One programme. R1295 once.

12 weeks of coach-built Hyrox prep, the full 8-station playbook, the compromised-running tracker, and the race predictor. Pay once, run it, your access expires when the 12 weeks are up.

Hyrox Prep · 12 Weeks

R1295 once-off

Per day R15.42

Per session (≈60 sessions) R21.58

Per week R107.92

Pay via card, EFT, Instant EFT, SnapScan or Zapper (PayFast) · All sales final

What's included

12-week race-specific programme (5 sessions/wk)
2 × compromised-running sessions per week
1 × station-skill drill session per week
2 × Hyrox-specific strength sessions per week
3 × full/half Hyrox race rehearsals (W4, W8, W11)
Race predictor — re-run at W6 & W10
Compromised-running tracker — every km logged
Race-day pacing plan + warm-up protocol
Pay once · access expires at race day

FAQ

Common questions

I've never done a Hyrox. Should I still buy this?

Yes — pick "First Hyrox" in the builder. 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 programme works with: a rower, a SkiErg or assault bike (sub for ski), a sled or sled prowler, a wall ball or sandbag, and somewhere to run. If your gym is missing one item, we provide subs.

How is this different from a normal CrossFit or HIIT programme?

Hyrox is a unique stimulus — long aerobic effort + short anaerobic spikes + grip + repeat for 90 minutes. CrossFit programmes are too short and too varied. HIIT is too short and too high-intensity. Hyrox demands a specific aerobic + strength base. This programme is built specifically for that.

Can I do this if I'm based outside Stellenbosch?

Yes. The 12-week programme is fully online — every session has a video brief, scaling options, and time targets. You can run it from any commercial gym or a well-kitted home gym.

What if my race date isn't 12 weeks out?

Pick your race date in the builder — the plan re-scales. Less than 8 weeks: we recommend the 6-Week In-Studio Challenge instead (linked at the bottom). More than 12 weeks: we extend Phase 1 (aerobic base) and Phase 2 (specific conditioning).

Refund policy?

All sales final — R1295 once-off, no refunds. We back the programme with the work, not a refund window. Get injured during the programme? Message the coaches, we'll re-scale to keep you moving.

HyroxUnlocked.