HYROX Sustain: Everything you need to know

You’ve crossed the finish line. Or maybe you’re just not in race mode right now. Either way, you’re not looking to ease off – you’re here to train with purpose.

That’s where Centr’s HYROX Sustain programs come in – two programs designed to keep your body race-ready, these HYROX-certified 14-week training blocks are built to help you stay strong, sharp, and structured between events – without burning out.

Ready to stay in rhythm? Let’s get to work.

If you’ve just finished a HYROX and aren’t ready for a full training load, take 2 weeks to rest and reset with HYROX Recover.

If you’re 12 weeks or less from race day, Centr’s HYROX Training Programs are for you:

• Starter for those new to HYROX
• Accelerator for those seeking a competitive edge.

But wait, why train when you’re not signed up for a race?

Because real progress happens between races – if you train smart.

HYROX athletes thrive on structure. But without a plan, the in-between periods can lead to two outcomes: doing too little (and losing your edge) or doing too much (and risking burnout or injury). These programs give you a smarter third option: Train hard enough to stay sharp. Rest enough to rebuild. Progress enough to stay motivated.

How long are the programs?

14 weeks – delivered in 3-week training blocks with smart deloads built in to manage fatigue and keep your gains on track.

You’ll choose between two options depending on where you’re at:

• HYROX Sustain: Best for athletes building a base of muscle and cardio – includes 4 key workouts + 1 optional session weekly.
• HYROX Sustain Max: A higher-volume option for experienced HYROX athletes – 5 key workouts + 1 optional session weekly.

What makes these programs different?

Centr’s HYROX Sustain programs are not just generic hybrid training. They are built around the movements, demands, and rhythms of a HYROX season – minus the race-day intensity. This is where you maintain your edge. Here’s how we make it happen:

• Strength that stays: Progressive lifting cycles focused on traditional lifts and muscular endurance.
• Cardio with purpose: A mix of steady-state, high-intensity, and recovery runs, with volume that builds across phases.
• Race-relevant conditioning: Sleds, wall balls, ergs, and running to keep patterns sharp.
• Mobility that matters: Optional sessions designed to reduce stiffness and support better movement quality.
• Deload weeks: Strategically placed to support recovery without losing momentum.

What does a typical week look like?

HYROX Sustain:

• 2 strength workouts focused on building the muscle mass required for HYROX

• 2 cardio sessions (steady-state + intervals)

• 1 optional mobility day

HYROX Sustain Max

• 3 strength workouts focused on heavier loads, lower reps

• 2 cardio sessions (longer and more intense)

• 1 optional mobility day

Each 3-week phase brings new challenges, progressions, and workout structures – with regular deloads to keep you fresh.

What equipment do you need?

At a minimum, to complete the programs you’ll need:

• dumbbells

• kettlebells

• jump rope

• bench

• wall/slam ball

• sandbag or backpack

• something heavy to push

For best results, everything from the list above, plus:

• barbell

• squat rack

• cable machine

• rowing machine

• SkiErg

• treadmill

• stationary bike

• sled with rope

Each session is scalable based on your gear, whether you're at home or in a fully stocked gym.

Let’s sustain the gains – and stay ready for whatever comes next. Start HYROX Sustain or HYROX Sustain Max now.