Hyrox Discovery

Hyrox Discovery is the program you run when you are thinking about a first Hyrox race but do not know where to start. It is not preparation for the podium. It is the structured introduction to the race format that you would get from a coach if you could afford one. The race itself is rigid: 8 stations (ski erg, sled push, sled pull, burpee broad jumps, rowing, farmer's carry, walking lunges, wall balls), each separated by a 1 km run, finished by another 1 km run. Eight runs total, eight stations. The format is the same wherever you compete. This program teaches you what each station feels like, what pace your body can sustain, and how the runs interact with the load on your legs and shoulders. Seven weeks, three sessions per week. Two are training sessions inside Evox: the timer chains the warmup, the strength opener (added in v2 because most people show up to Hyrox with no strength base), the conditioning piece, and the cooldown. The third is a Z2 bonus run outside the app: long, slow, conversational pace at RPE 5-6. You should be able to say "the sky is blue" without gasping. The structure follows a typical macrocycle. Build phase weeks 1-3 where you learn the stations and the pacing. Deload in week 4 with volume cut by 35%, technique only, not optional. Intensity phase weeks 5-7 where things get spicier and the simulation pieces stack up. Week 6 session 2 is a mini-Hyrox proxy (half the stations, full intensity) designed to show you what race day will feel like without breaking you. Week 7 closes with a half-Hyrox you can run on a real race-day track if you want. Loadings stay deliberately accessible. Wall ball weight starts at 6 kg (discovery category standard) and you can move up around week 5 when the WODs start feeling comfortable. Sled push is prescribed in RPE rather than fixed weight because the friction varies wildly between facilities. Lunges progress bodyweight to dumbbells to sandbag through the weeks. This program is free. No paywall, no premium tier, no upgrade required. It runs entirely inside the free Evox app. The reason it exists: most discovery athletes cannot justify €60-100/month for a coach when they have not even decided whether they like Hyrox. They need a structured intro that does not leave them wrecked in week 2, and that lets them figure out whether they want to register for a real race in 3 months. If you finish Hyrox Discovery and want to chase a finisher time or a category cutoff, you will need the next program. For now, this is the right entry point.

Descubre el formato Hyrox en 7 semanas (V2). Programa de introducción: aprendes las estaciones, construyes una base cardio, pruebas el formato. No es un programa de preparación para el rendimiento — para ir más allá → programa **Hyrox Préparation** (próximamente). ⚙️ Adaptación libre • Si una sesión te destruye → 1 día más de descanso, o repite la sesión de la semana pasada la próxima. Está bien, es demasiado pronto para tu nivel. • Si una sesión te parece muy fácil → +1 RPE en sled/WB, o +5 reps por estación. No hace falta duplicar. • En los bonus runs Z2 → tienes que poder hablar en frases completas. RPE 5-6/10. Test: "el cielo es azul" sin jadear. 💡 Wall ball — ¿qué categoría? • Mujer Open / iniciación: 4 kg · Mujer Pro: 6 kg • Hombre Open / iniciación: 6 kg · Hombre Pro: 9 kg Estándar prescrito: 6 kg. Sube a la categoría superior cuando los WODs se sientan cómodos (~S5). 💡 Sled push — RPE en lugar de carga fija La fricción varía de un gimnasio a otro, así que dosificamos por esfuerzo percibido, no por kg. • S1-S2: RPE 6/10 (técnica ligera, trotas) • S3-S4: RPE 7/10 (moderado, sostenible) • S5-S6: RPE 8/10 (pesado pero continuo, sin paradas) Si no puedes trotar 25 m → demasiado pesado, aligera. 💡 Burpee Broad Jump — progresivo Muy técnico, fatigante para rodillas/lumbares si se ejecuta mal. • S1-S2: aún no introducido (burpees simples si volumen) • S3: "step-in" 10 reps (burpee + paso de broad jump, sin salto) • S4: 8 reps clásicas en deload (controladas) • S5: 20 reps · S6: 25-30 · S7: máx 2 min Si hay fatiga → vuelve al step-in. 💡 Walking lunges — carga progresiva Hyrox real = sandbag 20 kg H / 10 kg M. Progresión: • S5: peso del cuerpo 20 m • S6+: sandbag 20/10 kg o DBs pesadas 30 m 💡 SkiErg & Row — drag factor entre 4 y 6. 💡 Force opener (S1) — 15-20 min No es bodybuilding: preparación de transferencia motora para sostener las estaciones Hyrox. Cargas moderadas (RPE 7), foco en la técnica. Bloque A (squat-dominante) y bloque B (pull-dominante) en rotación cada semana. El test PFT (S0 / S7) ahora incluye un row de 1000 m a cronómetro (coherente con el formato Hyrox real). ¿Sin material? Haz simplemente 5 km a cronómetro.