Your first Hyrox, done right
A race-specific plan to finish your first Hyrox strong — building the base to complete every station, running that holds together off the stations, and a race simulation — scaled to your level and adapted as you log.
Built to get you to the finish, not to break you
Hyrox is eight 1km runs alternating with eight functional stations — SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. Your first-timer plan builds the base to complete every one of those, scaled to where you are now rather than where a seasoned racer is.
Each week has a purpose, and your coach explains it — why today is conditioning, why the next block adds a station round, and why the final week tapers into race day.
Compromised running — the skill that decides your race
First-timers fade when they can't run off a station. Your plan trains running on tired legs directly off the stations, so the back half of your first race holds together instead of falling apart.
Scaled to your current level
Never done a sled push or a wall ball set? The plan starts at a load and volume you can actually handle and builds from there — so you arrive at race day ready to complete every station, not guessing at them.
Honest about your equipment
A real Hyrox needs a sled, a SkiErg and wall balls. If your gym is missing one, your coach gives you the best substitute and tells you so — never a silent swap that pretends a leg press is a sled. You'll know what to find before race day.
Frequently asked questions
- I've never done Hyrox — can I really finish?
- Yes. The first-timer track builds the base to complete every station and run strong, scaled to your current level so the goal is realistic.
- Do I need a race date?
- It helps — give your coach a date and the plan sizes the block and times the taper to it. Without one you get a structured block to build toward your first race.
- What equipment do I need?
- Ideally a sled, a SkiErg and wall balls (the Hyrox stations), plus running. If you're missing a station, your coach substitutes it and flags the swap so you know what to find before race day.
- Is it free?
- Yes, GetMyCoach is free during early access.
Start your first-timer plan
Tell us your race goal and preview a Hyrox plan scaled to you — free during early access.