Virgin Active HYROX Johannesburg26 November 2026 · Johannesburg, South Africa

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 5 of 10

• 70 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 · 30 min · 65% effort
  • SkiErg · 5 × 300 m · 75% effort
  • Single Leg Calf Raises · 3 × 12 reps

• 60 min

  strength and station skills

  • Rowing Erg · 5 min · 55% effort
  • 90/90s · 2 × 6 reps
  • Deep Squat T-Spine Openers · 2 × 6 reps
  • Front Squat · 4 × 6 reps · 65% of training max
  • Trap Bar Deadlift · 3 × 6 reps · 68% of training max
  • Sled Pushes · 3 × 25 m · 75% effort

• 55 min

  station into run, lunge pairs

  • Jog (Active Flush) · 5 min · 50% effort
  • Skip Series (Warmup) · 2 × 30 s
  • 90/90s · 6 reps
  • Sandbag Lunge · 4 × 30 m · 75% effort
  • Run · 4 × 1 km · 80% effort
  • Jog (Active Flush) · 3 min · 50% effort

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