FREE TRAINING GUIDE
THE 7-DAY
HYROX
STARTER WEEK
Running · Strength · Stations · Recovery
FREE 7-DAY TRAINING GUIDE
Start training for HYROX with a week that makes sense.
Running, strength, stations, and recovery—organized for busy athletes who want structure without turning every workout into a race.
Free download. Check your inbox—and Spam or Promotions if it doesn’t arrive within a few minutes.
THE 7-DAY
3RUN EXPOSURES
2STRENGTH DAYS
WHAT'S INSIDE
One purpose for every day.
A full sample week with clear effort guidance and simple ways to scale it to your current fitness.
Running that transfers
Controlled intervals, aerobic work, and a long easy run—without random mileage.
Strength + core you can keep
Two complete sessions with optional, level-based HYROX primers. Start small and add rounds as needed.
HYROX-specific work
A repeatable compromised-running session with equipment substitutions and beginner scaling.
BUILT FOR REAL LIFE
Train hard without pretending recovery doesn't matter.
Created by Brandon Suk, PA-C—an orthopedic surgery physician assistant and HYROX athlete balancing training with a demanding career.
MON Strength
TUE Intervals
WED Zone 2
THU Strength
FRI Recover
SAT HYROX
SUN Long run
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