Lock In Your Spot · R1,000
HYROX-style training at Unlocked Fitness Stellenbosch
Official HYROX Training Club · Stellenbosch
Live · enrolment open In-Studio Edition Starts 25 May

12-Week Race Ready Program.

Prepare for HYROX with Unlocked Fitness. Coach-built. 12 weeks. Starts 25 May. Two coached sessions a week in our studio in Stellenbosch — built around your body, your weakness, your race day.

Start Here → Lock In Spot

You're in. Welcome back.

Your Race Ready 12 training app is unlocked. 36 typed-out sessions, kit selector, race predictor — all yours for the next 12 weeks. Pick up where you left off.

Open This Week's Sessions → Predict My Finish

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

Lock your spot

24 spots max. Pay once — no recurring billing. Once you're in, your spot is locked.

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

Coached every Tuesday and Thursday. Re-tested every 3 weeks. We adjust your plan to your numbers.

04 · You race

Race day done

Full HYROX simulation in week 10. Race-week protocol. Pacing plan in your pocket. We see you on the start line.

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.

Two coached sessions in person, plus an optional Monday strength day.

MON
Optional
Compound Strength
Squat, deadlift, hinge. Members work this into normal training. Non-members use full studio access.
TUE
17:00 or 18:00
Form · Core · Conditioning
Movement quality, bracing under load, conditioning under fatigue. The foundation HYROX is built on.
THU
17:00 or 18:00
Compromised Run + Conditioning
Run-station-run blocks at race pace. The single highest predictor of your finish time.
Two coached time slots Tue + Thu — 17:00 or 18:00. Pick whichever works, stay consistent. Every Race Ready 12 athlete — in-studio member, non-member or online — gets the training app // all 36 typed sessions // performance testing // race-week protocol.

05 // YOUR TRAINING APP

Your training app, any day of the week.

All 36 typed-out sessions in your pocket. Train on the days you're not coached in the studio — coached days are Tue + Thu, the library is for your other days.

// WORKOUTS · 36 SESSIONS

All 36 sessions, typed out.

Tue · Thu · Sat. Coached sessions live in the studio (Tue + Thu) — the typed library gives you a session for any solo day too.

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

// SESSION

Session

06 // 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

2 SESSIONS · FOCUS: AEROBIC ENGINE BUILD

07 // 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 an extra 30 mins per week on during your Tue and Thu sessions.

// YOUR FOCUS STATIONS

Your two weak stations: — and —. We'll spend an extra 30 mins per week on these during Tue and Thu sessions. Most athletes drop 4-6 minutes off their predicted finish from this alone.

08 // ENROL

Two ways into the programme.

Already an Unlocked member? Add the programme on top. New to us? Full studio access is included.

14/24 TAKEN

// MEMBER ADD-ON

Race Ready 12 · Member

R1,000once-off

R83/wk · ≈R42/session

Programme length12 weeks · 84 days
Coached sessions24 (Tue+Thu)
Per session≈R58
Per weekR83

// MANIFEST

  • All 24 coached in-studio sessions · Tue + Thu
  • Full workout library · all 36 typed sessions for any day you train solo
  • 4-phase build · Foundation → Build → Race-Specific → Taper
  • Performance testing every 3 weeks
  • Half-HYROX (W4) · ¾-HYROX (W8) · Full simulation (W10)
  • Race-week protocol PDF
  • WhatsApp accountability group
  • Race-day strategy session
  • Post-race coach debrief
14/24 TAKEN

// NON-MEMBER · FULL ACCESS

Race Ready 12 · Full Access

R2,800once-off

R233/wk · ≈R117/session

Programme length12 weeks · 84 days
Coached sessions24 (Tue+Thu)
Per session≈R117
Studio accessFULL · 12 WK

// MANIFEST

  • Everything in the Member tier, plus:
  • Full workout library · all 36 typed sessions for any day you train solo
  • Full studio access for the 12 weeks
  • Train any class, any day
  • R500 off any post-programme membership
  • No commitment after — leave or stay
// DOUBLES DEAL Racing doubles? Sign up with your partner and you both get 10% off. Email us after both spots are locked.

// CARD · EFT · INSTANT EFT · SNAPSCAN · ZAPPER · 24 SPOTS · LIMITED INTAKE

// OUTSIDE STELLENBOSCH?

Race Ready 12 · Online

Outside Stellenbosch? Race Ready 12 also runs as a self-driven 12-week online programme. Same race-prep methodology, typed workout library, train anywhere. R1,200 once-off.

View Online Programme →

09 // FAQ

Common questions.

When does the programme start?
25 May 2026. Twelve weeks straight through. Once we hit 24 spots, registration closes.
Do I have to be HYROX-fit?
No — but you need a baseline. If you can run 5km without stopping and you're comfortable with most gym movements, you're fine. Week 1 is a movement screen, we scale from there.
What if I miss a session?
Life happens. 2 sessions/week means you've got slack. Miss more than 3 in a row, your coach checks in.
What if I'm not a member?
The non-member tier (R2,800) includes 2 coached sessions a week + full studio access for the 12 weeks. No commitment after.
Can doubles partners join together?
Yes — and we recommend it. Sign up together and you both get 10% off. Email us after both spots are locked.

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.