all inclusive Fitness HYROX Cologne8 April 2027 · Cologne, Germany

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 1, from 29 January 2027

• 55 min

  engine day, easy run and ski rhythm

  • Jog (Active Flush) · 5 min · 50% effort
  • Skip Series (Warmup) · 2 × 30 s
  • 90/90s · 6 reps
  • Run · 20 min · 65% effort
  • SkiErg · 4 × 250 m · 75% effort
  • Single Leg Calf Raises · 3 × 12 reps

• 50 min

  strength and station skills

  • Rowing Erg · 5 min · 55% effort
  • 90/90s · 2 × 6 reps
  • Deep Squat T-Spine Openers · 2 × 6 reps
  • Heel Elevated Goblet Squat · 3 × 10 reps · 65% effort
  • Trap Bar Deadlift · 3 × 6 reps · 60% of training max
  • Sled Pushes · 2 × 25 m · 75% effort

• 45 min

  station into run, ski pairs

  • Jog (Active Flush) · 5 min · 50% effort
  • Skip Series (Warmup) · 2 × 30 s
  • 90/90s · 6 reps
  • SkiErg · 3 × 250 m · 75% effort
  • Run · 3 × 600 m · 78% effort
  • Jog (Active Flush) · 3 min · 50% effort

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