How to Build a HYROX Training Program: Complete Guide to Structure, Progression & Weekly Planning

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Join the RMR Training App - Brand New 12-Week HYROX Program

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Want to know how to build a complete Hyrox training program from scratch? In this episode of the RMR Training Podcast, Rich Ryan walks you through everything—from choosing the right timeline, setting training-based goals, and organizing your week, to layering in progression and managing rest days.

If you're feeling overwhelmed by how to structure your training, this episode gives you the exact roadmap to follow.

Whether you're training for your first race or chasing a new PR, this episode will help you train smarter and progress faster—without burnout.

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👇 Drop a comment: What’s your biggest challenge when it comes to building your training week?

00:00 Introduction & Why Structured Training Matters

02:50 The Power of Progressive Overload in Hybrid Training

04:30 Why Time-Based Goals Work Better Than Performance Goals

08:00 Setting Training Goals You Can Control

12:15 Building the Perfect 7-Day Training Week

16:50 The 3 Core Elements: Aerobic Work, Strength, and Rest

18:45 Where to Place Your Quality Sessions

22:30 How to Progress Your Training Week by Week

29:30 When and How to Use Deload Weeks

35:00 Final Thoughts: Trust the Program & Adjust with Intention.

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