Your first HYROX program: 4 weeks to build endurance and functional strength. Tips from our Dune Training Marrakech coaches.
Just discovered HYROX and want to get started? This 4-week program, designed by our Dune Training coaches, will help you build the foundation needed for your first competition or simply improve your overall fitness.
Week 1-2: Building Foundations
The first two weeks focus on building an endurance base and mastering fundamental movement patterns. 3 sessions per week: one running session (400m intervals), one technique session (sled, rower, wall balls) and one strength session (squats, deadlifts, presses).
Week 3-4: Building Intensity
The final two weeks progressively increase intensity. 4 sessions per week: long run (5-6 km), simulated HYROX sessions (2-3 station chains + running), specific strength work and mobility/recovery. The goal is to start chaining exercises without excessive rest.
