The Hyrox Method: A 16-Week System for Race-Day Performance

The complete Hyrox training system. Designed by an athlete, for athletes.You signed up for Hyrox. The race is sixteen weeks away. You need a plan built around the actual demands of the event: running, strength endurance, station-specific technique, transition speed, fueling, and recovery. Not a generic functional fitness program repackaged for Hyrox.The Hyrox Method is that plan.What's inside:Part 1: Understand the Race. The Hyrox format. What to expect on race day. The Roxzone and how to win it.Part 2: Build Your Foundation. The 6-test fitness assessment with scoring tables. Polarized running. Strength endurance lifts. Mobility and prehab that actually works.Part 3: The 16-Week Plan. Five phases: Base, Build, Specific, Peak, Taper. Every session, every week, with intent.Part 4: Master Every Station. Eight dedicated chapters, one per station: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Row, Farmers Carry, Sandbag Lunges, Wall Balls. Form cues, pacing strategy, common mistakes, drills.Part 5: Fuel the Work. Daily nutrition. Meal prep. Hydration and electrolytes. Race-week fueling. Supplements that earn their place.Part 6: Recovery and Tracking. Sleep that compounds. HRV. Daily readiness. Injury warning signs you can't ignore.Part 7: Race Week and Race Day. The 7-day race-week timeline. The race-morning hour-by-hour plan. The complete race-day checklist.Plus 5 free printable bonuses:- Daily Recovery Tracker (Excel)- Race-Day Checklist (PDF, print-ready)- 16-Week Wall Calendar (PDF, single-page)- 8 Station Cue Cards (PDF, race-bag size)- Assessment Worksheet + Auto-Scoring TrackerWritten for:- First-time Hyrox athletes who need a clear plan- Returning athletes hunting a personal best- Hybrid athletes who already lift and run, ready to put it togetherAbout the author:Cole Arlen writes about endurance, strength, and the science of training from Copenhagen. The Hyrox Method is his first book.This book and its contents are not affiliated with, endorsed by, or sponsored by HYROX GmbH. HYROX® is a registered trademark of HYROX GmbH. Read more