By Andrew Gillis, Head Coach and Co-Founder at Resilience Fitness
When HYROX debuted in Canada this past October, it electrified Toronto’s fitness community, drawing over 5,500 participants to the event. Since that time, HYROX rac has been steadily making waves worldwide on social media and online. For proof, just take a look at this Google Trends data for the past twelve months:
Whether you’ve heard it mentioned in passing or caught a glimpse of it online, HYROX is quickly becoming impossible to ignore. To help those already into HYROX, I’ve created this free HYROX Training Program which includes my training regimen as I prepare for the HYROX Miami Pro Division race on April 19, 2025.
My Road to HYROX Miami 2025
Step 1: Work Backwards
It’s always wise to start with a goal in mind, and then work backwards from the goal. To develop this workout plan, I’m going to work backward from April 2025 when i’ll be competing at HYROX Miami, my first event competing in the Mens’ Pro Division. To ensure I’m at peak performance for the event, this training plan has 3 blocks of development including a warm-up event at HYROX Washington DC, in late March 2025.
Step 2: Breakdown the Work
Once you have a goal in mind, the next step is to follow a solid day-to-day HYROX Training program. Training for HYROX requires consistent, progressive planning and you know what they say, “Rome wasn’t built in a day”. Well, neither is your HYROX fitness level. So with that in mind, I’ve broken my HYROX Training Program into three blocks with each block designed to achieve a specific purpose:
Block 1: Build Foundational Strength
Block 2: Develop Your Aerobic and Anaerobic System
Block 3: Build Endurance
Block 1: Build Foundational Strength
Timeline: Nov 1, 2024 to Jan 1, 2025
Building a solid foundation is critical for HYROX—or any fitness goal really. Without a strong base, everything else crumbles. During this block, my focus is on developing raw strength with heavy lifts, combined with light aerobic training to build endurance. This stage of my HYROX training program set the groundwork for everything that follows.
| Monday – Full Body Strength |
| Heavy back squats and deadlifts are my main focus Aim for progressive overload by increasing the weight each week Include lots of 5×5 sets with burnout sets to cap off each session |
| Tuesday – Endurance Run |
| Aim for 30 to 45 minutes of running at a steady, conversational pace |
| Wednesday – Upper Body & Core Strength |
| Pull-ups, bench press and rope pulls are key To get your core right, focus on planks, wall sits and other stabilization exercises |
| Thursday – HIIT/Speed Training |
| Short, intense intervals: 200m, 400m and 600-800m runs |
| Friday – Rest |
| TGIF – Time to take a breather and let your body recover |
| Saturday – Lower Body Strength |
| Build endurance and explosiveness with a combination weighted lunges and box jumps |
| Sunday – Mobility & Easy Run |
| Stay loose with some foam rolling, stretching and a light 3 to 5km jog |
Block 2: Develop Your Aerobic and Anaerobic System
Timeline: Jan 2, 2025 to March 1, 2025
In this block, my goal is to blend strength and conditioning. At this stage, my training sessions become more HYROX-specific, combining heavy lifts with functional, hybrid movements like sled pulls and farmer carries. This is where my HYROX training plan evolves into a true HYROX workout plan to simulate the demands of the race.
| Monday – Full Body Strength With A Finisher |
| Big lifts (i.e. squats, deadlifts) + single-leg movements like Bulgarian Split Squats |
| Tuesday – Endurance Run |
| Set a target of 60 to 75 minutes of running at a steady pace. |
| Wednesday – Upper Body & Core Strength |
| Same as in Block 1 plus add HYROX specific zone exercises like sled push, or farmer’s carry. |
| Thursday – Speed / Parachute Training |
| Interval runs with added resistance like parachute or partner band pull |
| Friday – Recovery Day |
| Stay loose and relaxed with a foam roller and some light stretching |
| Saturday – High-Volume Lower Body Strength |
| Plan sets of 10×10 back or front squats using heavy weights |
| Sunday – Mobility & Recovery Run |
| Schedule some light stretching to maintain mobility. Add a light recovery run (optional) |
Block 3: HYROX Zone Training & Maintenance
This block is all about fine-tuning. At this point, my plan is to focus on executing each HYROX zone with precision, improving my weakest areas, and maintaining strength and running capacity. Here, the emphasis is on replicating race conditions through targeted HYROX workout plans and simulation sessions.
| Monday – HYROX Zones + Strength Training |
| Pick a couple HYROX Zones to practice. Add big compound lifts to continue developing strength |
| Tuesday – Running |
| Start with an interval session at a race pace. Finish up with longer run at a moderate pace. |
| Wednesday – HYROX Simulation |
| Plan to do 3 to 4 HYROX zones at a race pace including the run. Repeat twice. |
| Thursday – Rest Day |
| Rest day with light stretching and foam rolling. |
| Friday – Strength Training + HYROX Zones |
| Same as in Block 2. |
| Saturday – Running |
| Start with an interval session at a race pace. Finish up with longer run at a moderate pace. |
| Sunday – Rest Day |
| Stay loose with some light stretching and foam rolling. |
The key during this block is enjoying the process. If you dread your workouts, you’re missing the point.
Final Thoughts
So there you have it. If you’re training for HYROX, I hope this framework helps guide you toward your best performance. As a final thought, here are a few more suggestions to help you progress and stay motivated.
- Find a training partner – Iron sharpens iron.
- Trust the process – Progress takes time
- Fuel properly – Eat, hydrate, and rest to recover from intense training.
About The Author
Andrew Gillis is a former pro athlete, playing QB in both the CIS and Europe’s American Football League. Today, Andrew is both an avid Hyrox trainer and competitor. At Resilience, Andrew oversees all fitness program development and co-manages the Resilience Hyrox League. With his approachable and easy-going style, Coach Andrew helps every Resilience member feel welcome and stay motivated. His passion for training is second only to his dedication to helping others achieve their best.
Looking For More Quality HYROX Content?
Check-out our latest HYROX Articles
Train Like A Hyrox Athlete
Join us at HYROX Fitness Club every Sunday and Wednesday in Toronto and Durham.
Are You Race Ready?
Test your race readiness at the Resilience Hyrox League. Meet local Hyrox athletes. Compete in a friendly Hyrox simulation. Measure your progress month-to-month. Track and share your results on the RHL leaderboard.
