HYROX Abu Dhabi23 October 2026 · Abu Dhabi, United Arab Emirates

First Race BuildPhorme HYROX · 10 weeks, counted back to race day

Ten weeks from regular exerciser to a composed first HYROX Open finish. Easy running builds the engine, one strength and station day teaches the standards, and one run-station day teaches you to run on tired legs.

Week 10 of 10

• 50 min

  engine day, taper volume

  • Jog (Active Flush) · 5 min · 50% effort
  • Skip Series (Warmup) · 2 × 30 s
  • 90/90s · 6 reps
  • Run · 15 min · 65% effort
  • SkiErg · 3 × 250 m · 75% effort
  • Single Leg Calf Raises · 3 × 12 reps

• 45 min

  station primer, race loads light touch

  • Rowing Erg · 5 min · 55% effort
  • 90/90s · 2 × 6 reps
  • Deep Squat T-Spine Openers · 2 × 6 reps
  • Sled Pushes · 2 × 25 m · 70% effort
  • Sled Pull · 2 × 25 m · 70% effort
  • Farmers Carry · 2 × 50 m · 70% effort

• 45 min

  race-week primer

  • Jog (Active Flush) · 5 min · 50% effort
  • Skip Series (Warmup) · 2 × 30 s
  • 90/90s · 6 reps
  • Run · 3 × 500 m · 80% effort
  • Wall Ball · 3 × 10 reps · 70% effort
  • Run · 4 × 100 m · 85% effort

In the Phorme app, find HYROX Abu Dhabi on the globe and tap Train for this. The plan fits your days and your numbers, and moves as you train.