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.
Inside the program
Discover the Hyrox format over 7 weeks (V2). Intro program: learn the stations, build a cardio base, test the format. Not a performance prep program — to go further → **Hyrox Préparation** program (coming soon).
⚙️ Adapt freely
• If a session destroys you → take 1 extra rest day, or repeat last week's session next week. That's OK, it's too soon for your level.
• If a session feels too easy → +1 RPE on sled/WB, or +5 reps per station. No need to double up.
• On Z2 bonus runs → you must be able to speak in full sentences. RPE 5-6/10. Test: "the sky is blue" without panting.
💡 Wall ball — which category?
• Women Open / beginner: 4 kg · Women Pro: 6 kg
• Men Open / beginner: 6 kg · Men Pro: 9 kg
Prescribed standard: 6 kg. Bump up to the next category once WODs feel comfortable (~W5).
💡 Sled push — RPE rather than fixed load
Friction varies from gym to gym, so we dose by perceived effort, not kg.
• W1-W2: RPE 6/10 (light technique, you're jogging)
• W3-W4: RPE 7/10 (moderate, sustainable)
• W5-W6: RPE 8/10 (heavy but continuous, no stops)
If you can't jog 25 m → too heavy, lighten up.
💡 Burpee Broad Jump — progressive
Very technical, taxing on knees/lower back if done poorly.
• W1-W2: not yet introduced (plain burpees if volume)
• W3: "step-in" 10 reps (burpee + broad jump step, no jump)
• W4: 8 classic reps in deload (controlled)
• W5: 20 reps · W6: 25-30 · W7: max 2 min
If fatigued → fall back to step-in.
💡 Walking lunges — progressive load
Real Hyrox = sandbag 20 kg M / 10 kg W. Progression:
• W5: bodyweight 20 m
• W6+: sandbag 20/10 kg or heavy DBs 30 m
💡 SkiErg & Row — drag factor between 4 and 6.
💡 Force opener (W1) — 15-20 min
Not bodybuilding: motor-transfer prep to support the Hyrox stations. Moderate loads (RPE 7), technique focus. Block A (squat-dominant) and block B (pull-dominant) rotate each week.
The PFT test (W0 / W7) now includes a 1000 m row for time (matches the real Hyrox format). No equipment? Just do a 5 km for time.
How do I know if Hyrox Discovery is too easy or too hard for me?
If you finish session 1 wrecked, the program is at the right level: it is built to feel demanding for someone with no Hyrox experience. If a session feels trivially easy on every RPE call, bump wall balls to the next category and push the sled in RPE 8 instead of 7. If a session destroys you, repeat the previous week before moving forward. The structure is forgiving on purpose.
Do I need to already know the Hyrox movements like wall balls and sled push?
No. The first two weeks cover technique on the stations you have probably never done (sled, BBJ, farmer carry). Cues are in the session notes. If you have never touched a sled and your gym does not have one, you can sub a heavy push prowler or a heavy DB front carry for the same time domain.
Who is "Hyrox Discovery" for?
This is a beginner-level program. It assumes a few months of regular training: comfort with the basic movements, ability to follow a structured weekly plan, and a setup (gym, box, garage) where you can train solo.
How do I start a program in Evox?
Open the Evox app, go to Training, tap the Programs tab, find the program in the catalog and tap Activate. The first session unlocks immediately and the rest of the calendar fills as you progress.
Is this program free?
Yes, this program is included in the free tier of Evox. No subscription, no in-app purchase to start it.
Can I follow this program in open gym?
Yes, Evox is built for open gym and solo training. Each session imports into the timer automatically when you launch it: warm-up, blocks, transitions, rest, all chained.
What if I miss a session?
You can shift the plan, skip the session, or do it later. The calendar in Evox keeps track of where you are without forcing a rigid schedule.
Can I see my progress in this program?
Yes. Each completed session is saved in your history with the work done, the loads used, and any PRs detected. The Progress tab gives you the bigger picture week by week.
Start this program in Evox
Open the app to activate it and chain your sessions for the next weeks. Free, no account required to start.
