Twelve weeks to race day
HYROX coaching
A twelve-week block written backwards from your race date: two coached sessions a week, a plan for the rest, two race sims and a pacing plan for the day.
Most people who enter their first race train hard and race badly: they go out too fast on the first kilometre, blow up on the sled, and walk the wall balls. The block exists to stop that.
We start with a baseline: a 1km run, then a shortened version of every station at your division's weight, timed. That tells us where your race will be won and lost. For most first-timers it is the sleds and the wall balls, not the running.
Then the twelve weeks are written backwards from your race date. Two of your sessions a week are coached here, in a class or with a coach; the rest of the plan, usually two runs and one strength session, you do where it suits you. It arrives as a printed sheet and a shared calendar every Sunday.
Weeks six and eleven are full race simulations on a Saturday morning. After each one you get your splits against the plan and one thing to change. Race week is light, and you leave with a pacing plan on a card: every run split, every station budget, and the station where you are allowed to slow down.
What is included
- Baseline test of all eight stations at your division's weight
- Twelve-week plan, printed and on a shared calendar, updated weekly
- Two coached sessions a week (classes or small-group technique)
- Two full race simulations with splits and a debrief
- A pacing card for race day, worked out with the pace calculator
What it costs
£420 for the twelve-week block, or £150 a month over three months. Every price is on the services page; the pace calculator splits any target time.
Questions about hYROX coaching
Which division should I enter?
If you have not raced before, Open, or Doubles with a friend. Pro weights are a big step up on the sleds and the lunges; enter Pro once your Open sled push is comfortable at race weight.
I can only train twice a week. Is that enough?
For finishing well, yes. Two coached sessions and one run a week will get most people round a first race comfortably. The plan is written around the time you actually have.
Do you enter the race for me?
No. You enter through the organiser's own website. We will tell you which event suits your timing, and several of us usually travel to the same one.
Your first class is free. Come and push a sled.
Book any class the night before and tell the coach at the door it is your first. You get the lighter option at every station, a coach nearby, and nobody watching the clock but you. Or come to a race sim and see what the whole thing feels like.