Every plan includes app + web access — and for a limited time you’ll get +14 extra days of PRO access in the app.
Get 21 days of PRO App Free with Any Plan — For a limited time your PRO trial is 21 days when you purchase any plan.—Optional sign in after purchase. You can cancel anytime.
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Every plan includes substitutions and an optional 21-day app trial.
Complete Guides
Beginner
8-Week Beginner HYROX® / HYBRID
Duration: 8 weeksDays/week: 5 + 2 recoveryTime/session: 45–60 min
$29
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Intermediate
Advanced
Running
Smash Your Running Time (8-Week)
Duration: 8 weeksDays/week: 3–4Time/session: 35–60 min
$39
View Plan
30-Day Compromised Running • 5 days/week
Duration: 30 daysDays/week: 5Time/session: 25–45 min
$19
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30-Day Compromised Running • 6 days/week
Duration: 30 daysDays/week: 6Time/session: 25–45 min
$19
View Plan
MetCon
6-Week Metabolic Conditioning (MetCon)
Duration: 6 weeksDays/week: 3–5Time/session: 35–55 min
$29
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Bundles
12-week All Levels (3-plan bundle)
Duration: 12 weeksDays/week: variesTime/session: varies
$59
View Bundle
Other
Plan Comparison
| Plan | Duration | Days / Week | Time / Session | Primary Goal | Equipment | Best For |
|---|---|---|---|---|---|---|
| 12-Week Beginner | 12 weeks | 4–6 | 45–60 min | Base, technique | Minimal gym; sled optional | First HYROX® |
| 8-Week Beginner HYROX® / HYBRID | 8 weeks | 5 + 2 recovery | 45–60 min | General prep | DBs, cardio, sled optional | Individuals & Doubles |
| 12-Week Intermediate | 12 weeks | 5–6 | 45–75 min | Threshold & endurance | Gym + sled access helpful | Improving times |
| 14-Week Intermediate • Complete | 14 weeks | 5–6 | 50–90+ min | Build → Peak | Gym + sled lane | PR target |
| 12-Week Prep To Pro | 12 weeks | 5–6 | 50–90 min | Race-pace simulations | Gym + sled + erg | Competitive |
| 12-Week Advanced / Pro | 12 weeks | 5–6 | 50–90+ min | Elite performance | Gym + sled + erg | Pro/Elite |
| Smash Your Running Time | 8 weeks | 3–4 | 35–60 min | Run speed | Track/route; treadmill optional | Faster splits |
| 30-Day Compromised Running (5×/wk) | 30 days | 5 | 25–45 min | Run-station stamina | Light implements | Race feel |
| 30-Day Compromised Running (6×/wk) | 30 days | 6 | 25–45 min | Run-station stamina | Light implements | Race feel |
| 6-Week MetCon | 6 weeks | 3–5 | 35–55 min | Engine | Minimal equipment | Conditioning block |
| HYROX® Stations Playbook | — | — | — | Technique & mini-plans | Gym (subs included) | Skill mastery |
Frequently Asked Questions
Which plan should I start with?
Use Find your level and skim the comparison table.
Quick rule of thumb: new to HYROX® → 12‑Week Beginner or 8‑Week Beginner HYROX®/HYBRID. Solid base and 4–5 days/wk → 12‑Week Intermediate.
Chasing PR/Pro with 5–6 days/wk + gym access → Prep To Pro or Advanced/Pro.
How long are the sessions and how many days per week?
Each plan card shows Duration, Days/week, and Time/session. Most sessions run 40–75 minutes.
If you’re short on time, drop the optional accessories or cut steady‑state by 10–15 minutes—consistency beats perfection.
What equipment do I need? What if I don’t have a sled or SkiErg?
All plans include substitutions. No sled? Use heavy prowler, plate‑loaded push on turf, or belt‑march intervals on the treadmill for effort matching.
No SkiErg? Sub with rower or fan bike using similar durations/intensities.
Short sled lane (≈8–10 m) works—use shuttle sets (e.g., 10×10 m) rather than long continuous pushes.
Can I start mid‑week and what if I miss a session?
Start any day. If you miss a session, don’t double up the next day; just continue with the plan.
Optional recovery days can absorb a missed workout without derailing progress.
Can I switch levels or move to a different plan later?
Yes. Re‑run Find your level after 4–6 weeks or when your schedule/equipment changes.
Our plans are designed to stack; switching at natural deload points works best.
How does the 21‑day PRO App trial work?
Get 21 days of PRO App Free with Any Plan — for a limited time your PRO trial is 21 days when you purchase any plan.
Just sign in to the Warrior Lab app after purchase and with one tap you can start your totally free trial. No credit card or payment needed, the trial cancels automatically if you do not subscribe.
Singles vs Doubles — what’s different?
Doubles plans bias partner exchanges, shared pacing, and communication under fatigue.
Running volume and station density are tuned so both athletes stay consistent without spikes in heart rate.
Do you offer 1:1 coaching or race‑day strategy?
Yes — see Elite Coaching for personalized programming, feedback, and pacing strategies.
Refunds and plan access?
Access is delivered immediately after checkout. Purchased plans are generally non refundable but for any questions or account help, please contact us here on the website (click Contact top right) and we’ll help quickly.
Not sure where to start?
Find your level
Created by Ayda Page
HYROX® Affiliate Certified Performance Coach, Master Trainer, and integrative nutrition professional. I design evidence-based HYROX® training plans that blend aerobic capacity, strength, and movement quality—so everyday athletes can train like pros.
Questions or coaching? ayda@aydapage.com · WarriorPerformanceLab.com
Photos on this page are illustrative event images; programs are written and coached by Ayda.