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Sample HYROX Houston Training Program – 3 Months Out

A 12-Week Guide to Building Strength, Speed, and Race-Day Confidence


With HYROX Houston 2026 approaching fast, athletes across Texas are kicking off their race prep. Whether you’re competing in your first HYROX or aiming to PR your time, the three-month mark is where your training needs to get intentional, structured, and aligned with the demands of the race.


HYROX is a unique challenge, equal parts strength, endurance, grit, and pacing strategy. Training for it isn’t just about running more or lifting heavier; it’s about blending both with smart progression.


Today, we’re breaking down a sample 12-week HYROX training program designed to help you peak just in time for race weekend in Houston.



Why 12 Weeks Is the Sweet Spot

Three months gives you enough time to:

  • Build foundational strength

  • Improve your aerobic engine

  • Develop race-specific conditioning

  • Practice efficiency on each HYROX station

  • Dial in pacing, fueling, and recovery

Most athletes see meaningful progress within this timeframe, especially when the programming is progressive and intentionally structured.


Race Day Essentials


12-Week Sample HYROX Houston Training Program

Below is a clear, accessible training structure athletes can follow. Note: This is a sample program, not individualized coaching. For custom programming by certified athletic performance coaches, AqilFitness Training Solutions offers HYROX-specific training for athletes across Dallas Fort Worth.


Phase 1 (Weeks 1-4): Aerobic Base + Foundational Strength

Goal: Build the engine + reinforce movement quality.

Strength (2x/week)

  • Back Squat or Goblet Squat – 4×8

  • Romanian Deadlift – 4×8

  • Bench Press or Dumbbell Floor Press – 4×8

  • Lat Pulldown / Pull-ups – 3×10

  • Core: Planks 3×45 seconds


Runs (2–3x/week)

  • 1 Zone-2 run (30–45 min)

  • 1 tempo run (20–25 min moderate hard)

  • Optional: Easy 20-min recovery jog


HYROX Skills (1x/week)

  • Sled Push technique practice

  • Sled Pull technique practice

  • Wall ball shooting mechanics

  • Row/Ski form work (technique over speed)


Phase 2 (Weeks 5-8): Strength Endurance + Race-Paced Running

Goal: Build muscular endurance + improve station transitions.

Strength Endurance (2x/week)

  • Front Squat – 5×5

  • Deadlift – 5×5

  • Alternating Weighted Lunges – 3×12 each

  • DB Push Press – 4×6

  • Core Circuit:

    • Russian Twists 30 sec

    • Deadbugs 30 sec

    • Side Plank 30 sec each


Race-Paced Running (2-3x/week)

  • 1 interval day (e.g., 6×500m runway intervals)

  • 1 steady run at moderate pace (25–35 min)

  • 1 optional brick run after a workout (10–15 min)


HYROX Simulation Day (1x/week)

Perform 2-4 stations with run intervals between:Example:

  • 1K Run

  • Sled Push (light/moderate)

  • 1K Run

  • Burpee Broad Jumps

  • 1K Run

  • Ski Erg 600-800m

Focus: breathing + pacing + smooth transitions.


Phase 3 (Weeks 9-12): Race Prep + Intensification

Goal: Dial in pacing, build confidence, mimic race demands.

This is where athletes feel themselves becoming “HYROX-ready.”


Strength (2x/week – heavier but lower volume)

  • Squat: 4×4

  • Deadlift: 4×3

  • Bench / DB Press: 4×4

  • Row Variations: 4×6


Race-Specific Conditioning (2x/week)

  • Longer intervals: 3-4×1K runs at actual race pace

  • Medium simulations (4-6 stations)


Full HYROX Simulation (1x/week or every other week)

A realistic (but not maximal) race rehearsal:

Example:

  • 1K Run

  • Ski Erg 1K

  • 1K Run

  • Sled Push

  • 1K Run

  • Sled Pull

  • 1K Run

  • Burpee Broad Jumps

  • 1K Run

  • Row 1K

  • 1K Run

  • Farmer Carry

  • 1K Run

  • Sandbag Lunges

  • Wall Balls to finish


Focus on:

  • Smooth pacing

  • Form under fatigue

  • Mental toughness

  • Consistent splits


Taper Week (Week 12):

  • Reduce volume by 40-50%

  • Maintain intensity

  • Keep legs fresh

  • Prioritize hydration and sleep



Race-Readiness Checklist (HYROX Houston Edition)

✔ Learn the layout of the venue

✔ Know your station strengths and weaknesses

✔ Determine your target pacing strategy

✔ Practice fueling - don’t guess on race day

✔ Warm up properly (mobility + 3-5 min easy jog + band activation)

✔ Review HYROX rules (rep standards matter!)


Should You Follow This Program Exactly?

It’s a great starting point - but most athletes need custom scaling, especially when juggling work, life, and recovery.

Some need:

  • More strength

  • More running

  • Better pacing work

  • Station-specific coaching

  • Corrective exercise for imbalances

  • 1-on-1 accountability

That’s where professional coaching makes all the difference.


Train for HYROX Houston With AqilFitness Training Solutions (DFW)

HYROX athletes across Dallas–Fort Worth trust AqilFitness Training Solutions because we offer:

  • HYROX-specific programming by Certified Athletic Performance Coaches

  • Strength + conditioning tailored to your division

  • Technique coaching on sleds, wall balls, ski/row form

  • Race simulations to build confidence

  • Cardio and pacing development

  • One-on-one coaching or small-group training

  • Irving & Grand Prairie based training options

If you want to crush race day with a plan designed for your fitness level, your goals, and your schedule - this is where you start.


Ready to start your HYROX Houston 12-week prep?

Message us to book a consultation and begin training with Dallas–Fort Worth’s best HYROX coaches.



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