12 Weeks Hyrox Training Plan for Women - @kim_stmm

This is my secret plan for being fast and still keeping curves

A full 12-week Hyrox training program designed specifically for women preparing for a successful Hyrox Race 

This comprehensive program is perfect for women who want to crush their Hyrox race while staying in shape and maintaining their curves. Combining running performance, strength training, and Hyrox-specific conditioning in one structured plan designed to keep you strong, athletic, and race-ready.

Program Structure:

• Weeks 1-4: Base – Build your foundation
• Weeks 5-8: Build – Increase intensity and volume
• Weeks 9-11: Peak – Race-specific preparation
• Week 12: Taper – Race week recovery and preparation

What makes this program special:

• This is my secret plan for being fast and still keeping curves
• Weekly progression tailored to Hyrox demands
• Booty & Leg Day once per week to maintain strong glutes, curves and athletic legs while improving running performance
• Running performance workouts to build speed and endurance
• Strength training sessions optimized for race demands
• Hyrox-specific conditioning to master all race stations
• Designed for women who want to perform AND look great
• Works for both Open and Pro category

Prerequisites:

• Can run 10 km in under 60 minutes
• Have Hyrox experience (completed a race or similar training)
• Can handle 5-6 training sessions per week
• Have running experience and basic strength training proficiency

Target: Hyrox Sub-90 minutes

Equipment needed:

• Gym access
• Sled (push and pull)
• Ski Erg
• Rowing machine
• Bike
• Heart rate monitor

Designed by kim_stmm – based on real racing and coaching experience. For women ready to crush their next Hyrox race with a structured, proven approach that keeps you strong, curvy, and athletic.

Instant PDF download after purchase