THE Proven system THAT giveS you an edge
Perpetua Hyrox Training Program
A structured 5-day progressive training plan designed to build strength, endurance, and race-specific skills to help you perform at your peak on race day. Track your progress, benchmark your fitness, and stay accountable through the Perpetua Training app.
Race Day Nutrition Plan
Fuel your performance with a clear, practical nutrition strategy designed for both race day and recovery. You’ll also have access to Perpetua’s own nutrition expert to help you personalise your plan and optimise your results. Trusted by athletes who’ve gone on to podium.
HYROX Race Guide
Your ultimate blueprint for conquering HYROX — with expert guidance from the Perpetua coaching team. Get the strategies, insights, and support you need to maximise your performance and crush your next event.
Program Breakdown
Monday
Upper Strength + Machine Work
Tuesday
compreised running
Wednesday
Lower Strength + Easy Aerobic Work
Thursday
Rest, Optional Accessory
Friday
Intervals
Saturday
Long Conditioning Workout (~40 mins)
Sunday
Long Run (Easy)
Warm-Up
3 rounds
10 leg kicks per side 20 second calf stretch per side 10x 90’90’ stretch
Specific warm-up
10 m high knees 10 m hurdle walk 10 m single leg hops (2 minute easy jog)
Intervals
4x 1km run @70/75% effort
rest 1:30/2 mins between sets
*focus: Find a rhythm with breathing at a challenging pace.
Cool-down
2/3 minute light jog or walk 1 minute couch stretch per side 1 minute pigeon pose per side 1 minute seated hamstring stretch per side
The HYROX Program: Made for You?
1. Structured Weekly Programming
Follow a professionally designed weekly plan that balances strength, conditioning, and HYROX-specific skill work. Each week includes clear session breakdowns, rest days, and progressions to help you peak at the right time — whether you’re prepping for your first race or chasing a personal best.
2. Coach-Led Sessions and Guidance
Train with purpose, not guesswork. Our expert coaches provide detailed video instruction, training notes, and cues to help you move efficiently and stay injury-free. You'll gain the “why” behind every workout and develop the mindset needed for race day success.
3. Race-Specific Skill Development
From sled pushes to wall balls, our program targets the unique demands of HYROX. You'll build technical efficiency in each movement station, improve transitions, and train under fatigue — so nothing on race day comes as a surprise.
4. Train Anytime, Anywhere
The online format means flexibility. Access your sessions via our training app from any gym or location that fits your schedule. All you need is a standard functional training setup — no more missed sessions, just consistent progress wherever you are.
Your Perpetua Training Membership
Start your free trial now. Cancel Anytime.
- Hyrox nutrition & race guides
- All rolling programs and add-ons
- Coach support
Online Programs
Online
Programs
Choose any of our online gym programs to follow and be ready to work hard, have fun and get the results you've always wanted.
Hyrox
Official Race Preparation & Pacing
Bodybuilding
Hypertrophy, Symmetry & Sculpting
Strength
Progressive Overload & Peak Power
Frequently Asked Questions
Please contact us if you have any other questions