Holo Ikaika 12 - Run Strong HYROX Training Plan
Strong engine. Durable stations. Controlled aggression.
Strong engine. Durable stations. Controlled aggression.
$59
FAQs
Is this plan for beginners?
Not really. This plan is best for athletes with a base of running and strength training. Beginners should start with a beginner HYROX plan or the free starter guide.
What does L2 and L3 mean?
L2 is strong intermediate. L3 is advanced. L3 athletes should only use the higher prescription when form and recovery stay clean.
How many days per week is the plan?
The main structure is 6 training days per week plus 1 rest or active recovery day.
Are there two-a-days?
Yes. The plan uses two-a-days 2-3x per week when recovery is stable. If readiness is poor, drop the PM session or convert it to Zone 2 or mobility.
Does it include nutrition?
Yes. The Coach Edition includes an expanded nutrition bonus covering protein, carbohydrates, hydration, race-week fueling, and weekly adjustment rules.
Can I use substitutions?
Yes. The plan includes substitute options for common HYROX stations and equipment limitations.