Zero to Finish Line | 12-Week Beginner Plan for Your First HYROX Race (English + Arabic PDF)

Racing HYROX for the first time? Start the right way.

This is a complete 12-week training program for beginners who want to cross the finish line strong, confident and injury-free. It was written by a judge who has worked HYROX races and has seen from the judging zone exactly where beginners lose time.

🌍 You get both editions: English + Arabic

What's inside

• ✅ A 12-week plan, 4 days per week (48 sessions)
• ✅ 4 progressive phases: Foundation → Build → Race-Specific → Taper
• ✅ Training for all 8 stations: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges and Wall Balls
• ✅ "Compromised running" sessions that copy real race conditions
• ✅ Benchmark tests plus a full race simulation
• ✅ Equipment substitutions in case your gym doesn't have HYROX gear

⭐ Exclusive: The Judge's Perspective
The most common reasons judges call No Reps and give time penalties at each station, and how to avoid them.

Also included

• Race week and race day guide, with a beginner pacing plan
• Nutrition and recovery basics, plus hot-weather training tips
• Progress and weekly consistency trackers

This program is for you if

• You can run, or run-walk, for 20 minutes without stopping
• You're preparing for your first Open or Doubles race
• You can train 4 days a week, for 45 to 75 minutes per session

What you'll download

• 📄 English edition: 17-page PDF
• 📄 Arabic edition: 17-page PDF
• 📄 Quick-start guide
• ⚡ Instant download · 📱 Works on phone and desktop · 🖨️ Printable

Talk to your doctor before starting any training program. This is a digital product and can't be refunded once downloaded. HYROX is a trademark of its respective owner. This program is independent and is not affiliated with or endorsed by HYROX.