Movement
•Centr Team
Get the edge with Centr’s HYROX training programs
Ready to dominate race day? Introducing HYROX Starter and HYROX Accelerator – two HYROX-certified programs led by Centr experts.
Both programs are ready for you to start training at any time. Prep for your first race with Starter or aim for a new personal best with Accelerator.
This guide covers everything you need to know before you start your program including:
What is HYROX?
How each training program will get you race ready
How to choose the program that’s right for you
- What equipment you’ll need (click here to get your exclusive weight selection guide)
Your definitive nutrition guide
What to do after your race
Ready? Let’s race.
What is HYROX?
HYROX is the world’s fastest-growing fitness race. These competitions combine running with functional workout stations:
Run 1km
Complete a functional movement station
Repeat eight times
Never taken part or attended a HYROX race before? Start here with our comprehensive guide.
How do Centr’s HYROX training programs get you race ready?
From your first race to your next personal best, Centr’s HYROX-certified training will prime your body and mind for race day across two 12-week programs.
- Five 20 to 60-minute workouts each week.
- Train at home or in the gym with self-guided workouts.
- Workouts focus on essential race prep – building a foundation, high-volume and high-intensity exercises, steady-state cardio and speed work, and strength and circuit training.
- Weeks 6 and 10 will test you with race-day simulations.
How do I choose the right program for me?
Whether you’ve just signed up for your first race or you’re aiming for a podium finish, these programs will deliver the skills and conditioning you need to complete, compete and dominate.
We recommend you already have a good base level of fitness before starting either program.
HYROX Starter is for you if you have:
No previous HYROX or fitness racing experience
Limited weightlifting experience
Base level of cardio endurance (e.g. a 10km run time over 1 hour)
HYROX Accelerator is for you if you have:
Previous HYROX racing experience in Open or Pro categories
Experience with common weightlifting and functional exercises
A high level of cardio endurance (e.g. a 10km run time between 40-60 minutes or faster).
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Whether you’re new to HYROX or a race veteran, get ready to crush your goals with Centr’s HYROX-certified training programs.
Timing your training for race day
This program is designed to get you to the starting line in prime condition, so check the date of the HYROX race you’ve signed up for, then let’s lock down your calendar.
- We recommend you start this program 12 weeks out from a race – so race day falls at the end of week 12.
- If you are training further out from a race, repeat workouts from phases 1 and 2 of the program to build a stronger foundation of strength and aerobic fitness. When the race is 12 weeks away, start the program from the beginning and follow it through to the end.
- Want to repeat the program? Take 1-2 weeks after a HYROX race to rest and recover – physically and mentally – before you start training again.
What equipment do I need?
You can take on HYROX Starter or Accelerator at home or in the gym. If you do not have gym access, there are a few things you should know before you get started:
- Space: You will need to ensure your training area has enough room to complete all distance-based exercises.
- Modifications: If you do not have access to the cardio machines or sled, look out for exercise alternatives – these will appear as an inset in exercise videos.
- Week 6 onwards: From this point of the program, the alternatives will continue, but you should get access to a gym (or HYROX-specific equipment) to familiarize yourself with the different functional stations and prepare for race day.
Now let’s talk gear.
Minimum equipment required:
Dumbbells
Kettlebells
Jump rope
Bench
Slam/wall ball
Sand bag or heavy backpack
Weight plate or something equally heavy to push
Gym equipment required for best results:
SkiErg
Rowing machine
Stationary bike
Sled with rope
How do I choose the right weight for my workouts?
The right weight is imperative for training and race-day success. Download our essential weight selection guide to use as a reference during your workouts – it’s your most crucial piece of training equipment!
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Strength is only part of the challenge – endurance matters too. Learn how to crush your HYROX runs and push past your limits.
Do I need to adjust my nutrition?
It doesn’t matter if you’re taking on your first HYROX race or you’re mixing it with the Pros: you’re a performance athlete now. And performance athletes need quality fuel.
Head to our nutrition guide to ensure your training and race-day nutrition is on point.
What do I do after I finish?
If you're planning to revert back to regular training (with no HYROX race planned), it’s a good idea to give your body and mind a break. We recommend taking some time to recover with lighter workouts and prioritizing rest. Once you feel up to it, you can launch right back into your regular training program.
If you’ve already booked a spot in another HYROX race (and it’s more than 12 weeks away), focus on building strength and increasing your aerobic capacity. We suggest either repeating workouts from phases 1 and 2 or trying another program like Hybrid Strong.
Want to get more out of this program?
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