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

Grab a free guide on how to build your own HYROX training program 👇https://www.rmr.training/how-to-build-your-own-hyrox-training-program-g Join the RMR Training App - Brand New 12-Week HYROX Program https://www.rmr.training/rmr-app-pod 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. 🔔 Subscribe to the channel for more solo strategy episodes and athlete interviews. 👇 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. https://www.rmr.training/rmr-app-yt, https://www.rmr.training/base-builder-youtube