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HYROX

Sweatpals HYROX Miami Beach26 March 2027 · Miami Beach, United States

23 weeks to go
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Train for it

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 16 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 Sweatpals HYROX Miami Beach on the globe and tap Train for this. The plan fits your days and your numbers, and moves as you train.

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