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.

Scopri il formato Hyrox in 7 settimane (V2). Programma di introduzione: impari le stazioni, costruisci una base cardio, testi il formato. Non è un programma di preparazione alla performance — per andare oltre → programma **Hyrox Préparation** (in arrivo). ⚙️ Adattamento libero • Se una sessione ti distrugge → 1 giorno di riposo in più, oppure rifai la sessione della settimana scorsa la prossima. Va bene, è troppo presto per il tuo livello. • Se una sessione ti sembra troppo facile → +1 RPE su sled/WB, oppure +5 reps per stazione. Non serve raddoppiare. • Sui bonus run Z2 → devi riuscire a parlare in frasi complete. RPE 5-6/10. Test: "il cielo è blu" senza ansimare. 💡 Wall ball — quale categoria? • Donna Open / principiante: 4 kg · Donna Pro: 6 kg • Uomo Open / principiante: 6 kg · Uomo Pro: 9 kg Standard prescritto: 6 kg. Passa alla categoria superiore quando i WOD diventano confortevoli (~S5). 💡 Sled push — RPE invece di carico fisso L'attrito varia da palestra a palestra, quindi dosiamo per sforzo percepito, non per kg. • S1-S2: RPE 6/10 (tecnica leggera, trotti) • S3-S4: RPE 7/10 (moderato, sostenibile) • S5-S6: RPE 8/10 (pesante ma continuo, senza fermate) Se non riesci a trottare per 25 m → troppo pesante, alleggerisci. 💡 Burpee Broad Jump — progressivo Molto tecnico, faticoso per ginocchia/lombari se eseguito male. • S1-S2: non ancora introdotto (burpee semplici se volume) • S3: "step-in" 10 reps (burpee + passo di broad jump, senza salto) • S4: 8 reps classiche in deload (controllate) • S5: 20 reps · S6: 25-30 · S7: max 2 min In caso di fatica → torna allo step-in. 💡 Walking lunges — carico progressivo Hyrox reale = sandbag 20 kg U / 10 kg D. Progressione: • S5: peso del corpo 20 m • S6+: sandbag 20/10 kg o DB pesanti 30 m 💡 SkiErg & Row — drag factor tra 4 e 6. 💡 Force opener (S1) — 15-20 min Non è bodybuilding: preparazione al trasferimento motorio per sostenere le stazioni Hyrox. Carichi moderati (RPE 7), focus sulla tecnica. Blocco A (squat-dominante) e blocco B (pull-dominante) a rotazione ogni settimana. Il test PFT (S0 / S7) ora include un row di 1000 m a cronometro (coerente con il formato Hyrox reale). Non hai attrezzatura? Fai semplicemente 5 km a cronometro.