10 Week STEPR x HYROX Program: Your Guide to Success

Transform Your HYROX Performance in Just 10 Weeks

Are you preparing for your next HYROX race or just looking for a structured, proven training program? This STEPR 10 Week HYROX Training Plan combines targeted strength work with race specific conditioning to help you achieve your best performance on race day.

What is HYROX?

HYROX is a global fitness racing competition combining running with functional workout stations. Each race follows the same format: eight 1km runs, each followed by a different functional exercise station. Whether you're a first time competitor or seasoned athlete, proper preparation is essential for success.

Program Structure: Build Strength, Power, and Endurance

This comprehensive 10 week program is designed around three core training components each week:

• Mixed Resistance Training: 3 days per week of targeted strength work
• STEPR Endurance Workouts: 3 days per week on the STEPR Stair Climber or All-In Tread
• Active Recovery and Rest: 1 day per week for optimal adaptation

Equipment Flexibility

Don't have access to a barbell or sandbag? No problem. Simply substitute dumbbell equivalents for any exercises you can't perform with available equipment.

Day & Week Training Breakdown:

Week 1: Foundation Phase

Day 1: Strength + Conditioning

• Front Squat: 3 sets x 8 reps
• Deadlift: 3 sets x 6 reps
• 4 rounds: 500m Row, 20 Wall Balls, 10 Burpee Broad Jumps

Day 2: Interval Training

• STEPR Session: 5 min warm up
• 6 rounds: 2 min high effort / 2 min recovery
• 5 min cool down

Day 3: Upper Body + AMRAP

• Bench Press: 3 sets x 8 reps
• Bent Over Row: 3 sets x 10 reps
• 20 min AMRAP: 10 Thrusters, 200m Run, 15 Kettlebell Swings

Day 4: Aerobic Base

• 30-40 min Zone 2 cardio (Rower, Ski, or Bike)

Day 5: HYROX Simulation

• 5 rounds: 1000m Run, 20 Sandbag Lunges, 40m Farmers Carry, 15 Burpees
• Rest 3 min between rounds

Day 6: Long Endurance

• STEPR Session: 60 min Zone 2 intensity

Day 7: Rest/Recovery

Week 2: Volume Increase

Day 1

• Back Squat: 3 sets x 8 reps
• Shoulder Press: 3 sets x 8 reps
• 5 rounds: 400m Ski Erg, 20 Wall Balls, 15 Box Jumps

Day 2

• STEPR: 8 rounds of 2 min high effort / 2 min recovery

Day 3

• RDL: 3 sets x 8 reps
• Pull ups: 3 sets x max reps
• 20 min EMOM: Min 1 = 10 Burpees, Min 2 = 12 cal Row (10 for women)

Day 4

• 30-40 min Zone 2 cardio

Day 5

• 25 min AMRAP: 800m Run, 20 Sandbag Squats, 20m Sled Push (or 12 KB Swings), 20 Push ups

Day 6

• STEPR: 60 min Zone 2

Day 7

• Rest/Recovery

Week 3: Intensity Progression

Day 1

• Back Squat: 3 sets x 6 reps
• Push Press: 3 sets x 6 reps
• 4 rounds: 500m Row, 15 Burpees, 25 Wall Balls

Day 2

• STEPR: Two sets of 8 rounds (1 min on / 1 min off), 2 min rest between sets

Day 3

• Sumo Deadlifts: 3 sets x 6 reps
• Single Arm DB Rows: 3 sets x 12 reps per arm
• Ladder workout: Start with 3 Box Jumps + 3 KB Swings in Min 1, increase by 1 each minute until failure

Day 4

• 30-40 min Zone 2 cardio

Day 5

• 4 rounds: 1000m Run, 20 Sandbag Lunges, 20m Sled Pull (or 40m Farmer Carry), 20 Sit ups
• Rest 1 min between rounds

Day 6

• STEPR: 70 min Zone 2

Day 7

• Rest/Recovery

Week 4: Peak Volume

Day 1

• Front Squats: 3 sets x 6 reps
• Incline Bench Press: 3 sets x 8 reps
• Every 4 min for 20 min: 300m Row, 15 Wall Balls, 15 Box Jumps

Day 2

• STEPR: Two sets of 10 rounds (1 min on / 1 min off)

Day 3

• Good Mornings: 3 sets x 6 reps
• Shoulder Press: 3 sets x 6 reps
• 3 rounds for time: 500m Ski Erg, 15 DB Snatches per arm, 15 Burpees

Day 4

• 35-45 min Zone 2 cardio

Day 5

• 30 min AMRAP (1 min on / 1 min off): 200m Run, 15 Sandbag Squats, 40m Farmer Carry, 15 Sandbag Lunges

Day 6

• STEPR: 80 min Zone 2

Day 7

• Rest/Recovery

Week 5: Strength Focus

Day 1

• Back Squat: 4 sets x 5 reps
• Weighted Pull ups: 4 sets x 5 reps
• 3 rounds: 400m Run, 15 KB Swings, 20 Wall Balls, 10 Burpee Broad Jumps (2 min rest between)

Day 2

• STEPR: 3 rounds of progressive intervals (1-2-3 min pyramids)

Day 3

• Deadlift: 3 sets x 5 reps
• Bench Press: 4 sets x 5 reps
• 20-min EMOM: Odd mins = 10 Thrusters, Even mins = 30 sec Farmer Carry

Day 4

• 35-45 min Zone 2 cardio

Day 5 

• For Time: 1000m Row, 50 Sandbag Lunges, 1000m Ski, 40 Burpees, 1000m Run, 30 DB Push Press, 1000m Row, 20m Sled Push (or Bear Crawl), 1000m Ski, 10 DB Complex

Day 6

• STEPR: 85 min Zone 2

Day 7

• Rest/Recovery

Week 6: Unilateral Work

Day 1

• DB Bulgarian Split Squat: 3 sets x 8 reps per leg
• Push Press: 4 sets x 5 reps
• 4 rounds: 500m Row, 20 Goblet Box Step-ups, 10 Burpee Pull ups

Day 2

• STEPR: 4 rounds of progressive intervals (1-2-3 min pyramids)

Day 3

• Single Leg DB RDL: 3 sets x 8 reps per leg
• Pendlay Row: 4 sets x 5 reps
• 18 min AMRAP: 30 Double unders (or Pogo Jumps), 15 Push ups, 15 Russian KB Swings

Day 4

• 35-45 min Zone 2 cardio

Day 5

• 5 rounds: 400m Run, 15 DB Goblet Squats, 15 Sandbag Cleans, 15 Sit ups (1 min rest between)

Day 6

• STEPR: 90 min Zone 2

Day 7

• Rest/Recovery

Week 7: Power Development

Day 1

• DB Bulgarian Split Squat: 3 sets x 6 reps per leg
• Bench Press: 4 sets x 3 reps
• 3 rounds: 400m Ski Erg, 20 Box Jumps, 20 Alternating DB Snatches

Day 2

• STEPR: 4 rounds of 4 min high effort / 4 min recovery

Day 3

• Single Leg DB RDL: 3 sets x 6 reps per leg
• Pendlay Row: 4 sets x 3 reps
• 20 min EMOM: Odd mins = 10 DB Clean and Press, Even mins = 10 Burpees

Day 4

• 35-45 min Zone 2 cardio

Day 5 

• 3 rounds for reps: 1 min Wall Balls, 1 min Sumo Deadlift High Pull, 1 min Box Jump, 1 min Push Press, 1 min Row (1 min rest between rounds)

Day 6

• STEPR: 30 min recovery pace

Day 7

• Rest/Recovery

Week 8: Race Simulation

Day 1

• Deadlift: 3 sets x 3 reps
• Floor Press: 3 sets x 3 reps
• 4 rounds: 400m Run, 12 DB Thrusters, 10 Burpees

Day 2

• STEPR: 5 rounds of 4 min high effort / 4 min recovery

Day 3

• Back Squat: 3 sets x 3 reps
• Chin ups: 3 sets x max reps
• 15 min AMRAP at 80% effort: 250m Ski Erg, 15 Wall Balls, 15 Box Jumps

Day 4

• 35-45 min Zone 2 cardio

Day 5 - Full HYROX Simulation

• For time: Alternating 500m runs with various stations (Ski Erg, Sled Push/Pull, Row, Farmer Carry, Burpee Broad Jumps, Sandbag Lunges, Wall Balls)

Day 6

• STEPR: 30 min recovery pace

Day 7

• Rest/Recovery

Week 9: Taper Begins

Day 1

• Bench Press: 3 sets x 3 reps
• 12 min AMRAP: 250m Row, 10 Box Step ups, 8 Hand release Push ups

Day 2

• STEPR: 40 min progressive build (start easy, finish fast)

Day 3

• RDL: 3 sets x 5 reps
• 5 rounds: 400m Run, 15 Wall Balls, 15 Burpees

Day 4

• 35-45 min Zone 2 cardio

Day 5

• For Time: 2k Row, 50 Wall Balls, 40 Burpees, 2k Ski Erg, 30 Sandbag Lunges, 20m Farmer Carry, 2k Run

Day 6

• STEPR: 45 min recovery pace

Day 7

• Rest/Recovery

Week 10: Race Week

Day 1

• Back Squat: Build to moderate/tough 3 reps
• 3 rounds: 400m Run, 10 Wall Balls, 10 Burpees

Day 2

• STEPR: 20 min progressive build

Day 3

• Bench Press: Build to moderate/tough 3 reps
• 12 min AMRAP: 250m Row, 10 Box Step ups, 8 Hand release Push ups

Day 4

• 30 min Zone 2 cardio

Day 5

• Rest or Active Recovery

Day 6

• Race Day or Active Recovery

Day 7

• Race Day or Active Recovery

Training Tips for Success:

Zone 2 Training Explained

Zone 2 training should feel conversational, you should be able to maintain a discussion while exercising, which is generally about 60-70% of your maximum heart rate. This builds your aerobic base, which is crucial for HYROX performance.

Recovery Matters

Don't underestimate the importance of rest days. Your body adapts and grows stronger during recovery, not during the workout itself.

Progressive Overload

Notice how volume and intensity increase through weeks 1-6, then level out during weeks 7-10. This method ensures you peak performance at the right time.

Equipment Substitutions

• No sled? Use kettlebell swings or bear crawls
• No sandbag? Use dumbbells or a weighted backpack
• No ski erg? Substitute rowing or running

Why STEPR for HYROX Training?

The STEPR Stair Climber and All-In Tread are ideal training tools for HYROX because they:

• Build lower body endurance specific to running
• Strengthen the posterior chain
• Provide low impact conditioning options
• Allow precise control of intensity and intervals

Ready to Begin?

This 10 week program provides everything you need to prepare for HYROX. Schedule your workouts in advance, stay consistent, and trust the process. Whether you're aiming for a personal best or completing your first race, following this structured plan will help you achieve your goals.

Key Takeaways:

• Train 6 days per week with 1 rest day
• Combine strength work with race specific conditioning
• Build your aerobic base with long Zone 2 sessions
• Taper appropriately in the final two weeks
• Substitute equipment as needed based on your gym

Good luck with your training, and remember every step counts!

Looking for more training tips? Check out the STEPR BLOG for workout ideas, training programs, and athlete success stories.

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