003 / week
Phase 0 —
Foundation
Weeks 1–4
Walk-to-run intervals. Bodyweight strength. Zero equipment. The phase that gets you off the couch without hurting yourself.
Phase win
Run-walk 5km without stopping
001The 16-Week Hyrox Program for People Starting From Zero
From the couch
to the Hyrox
finish line.
The complete training program, nutrition system, station playbook, mental race plan, and gear guide — built for first-time Hyrox athletes with zero CrossFit background.
16
Weeks of training
3
Tracks (Open · Pro · Doubles)
9
Station mastery videos
1,000+
First-time finishers
Open & Pro divisions Lifetime updates included 30-day "first workout" guarantee Built by a first-timer, for first-timers
TORONTO●LONDON●BERLIN●SYDNEY●AUCKLAND●MANCHESTER●AMSTERDAM●MADRID●VIENNA●STOCKHOLM●DUBLIN●MIAMI●CHICAGO●OSLO●MELBOURNE●DUBAI●TORONTO●LONDON●BERLIN●SYDNEY●AUCKLAND●MANCHESTER●AMSTERDAM●MADRID●VIENNA●STOCKHOLM●DUBLIN●MIAMI●CHICAGO●OSLO●MELBOURNE●DUBAI●
CHAPTER 02The Problem
You signed up
in a moment
of impulse.
Now reality hit.
You watched the start-line videos on TikTok. The energy looked incredible. Three margaritas in, you registered.
Then morning came. You opened YouTube and searched "Hyrox training." The first video was a jacked guy pushing a 200kg sled while breathing through his nose. The comments said "this is intermediate prep."
You haven't trained in five years. You don't have a sled. You don't even know what a SkiErg is. And you've got 16 weeks until you have to pretend you belong on that start line.
Most Hyrox programs assume you can already run 5km, deadlift twice your bodyweight, and have an Olympic platform in your garage. This one assumes you've been on the couch.
03The 16-Week Architecture
Four phases.
One finish line.
Phase 0 —
014 / week
Phase 1 —
Base
Weeks 5–8
Meet every Hyrox station with proper technique. Light loads. Master the movement before you add speed.
Phase win
Continuous 8km · all 8 stations dialled
024–5 / week
Phase 2 —
Build
Weeks 9–12
Compromised running. Brick workouts. Race-pace intervals. The phase where Hyrox is won.
Phase win
Half-Hyrox simulation under 30 min
034 / week
Phase 3 —
Peak & Taper
Weeks 13–16
Full simulation at 80%. Sharpening week. Race-week taper. Volume drops 50%, intensity stays high. Arrive fresh.
Phase win
Cross your finish line strong
AOpen Division
Standard weights. Best for first-timers. Default starting track.
BPro Division
Heavier loads, tighter pacing, +1 weekly session for serious athletes.
CDoubles
Partner programming with split strategies and YGIG transitions.
04Why this is different
Every other Hyrox program
gets one thing wrong.
01
Most programs are 12 weeks
Couch2Hyrox is 16
The extra 4 weeks (Phase 0) is what makes 'true beginner' actually possible. No more dropping out at week 3 because you couldn't keep up.
02
Most assume you have a Hyrox-equipped gym
Train in your driveway
The Home-Gym No-Sled Solution maps every workout to substitutes. $200 of kit. Push your car around an empty parking lot — pros use this drill in the off-season.
03
Most are app-locked subscriptions
One-time purchase. Lifetime updates.
No more $30/month forever for a program you'll do once. Buy once. Use forever. Updated every Hyrox season.
04
Most are written by elite athletes for elite athletes
Built by a first-timer, for first-timers
I started where you are. Every workout has been field-tested with real beginners — not 'returning athletes,' not 'people on a brief hiatus.' Actual zero.
INCLUDEDCompanion App · Web · Installable
The coach
you don't have to
book.
Every member gets the Couch2Hyrox companion app. Open it in the morning, it tells you what to do. Hit start, the timer and the cues run the session. Hit save, the data builds your trend lines.
No trainer in your pocket. Better.
●TODAYPRG · LOG · STA
PHASE 1 · BASE
WK 07
TODAY
THU · STRENGTH · ~50 MIN
Sled Pull + Farmer Carry + Wall Balls
Start session →
WORK
0:18
R 4 / 5
●PHASE 1●5/16 SESSIONSRPE 7.4
Live preview · install to home screen
01
Today screen.
Open the app, see exactly what you're doing. No guesswork, no scrolling through 16-week PDFs.
02
Built-in interval timer.
Circular countdown, 3-2-1 audio cues, auto work/rest cycling. The screen stays on through the session.
03
Tap-to-complete rounds.
Every round, every exercise. Optional weight log per movement. The session ends when you say it ends.
04
Pace, RPE, PR charts.
Watch your 5k pace drop and your wall-ball times shrink across 16 weeks. Real adaptation, plotted.
05
T-minus race countdown.
Live ticking clock to the start gun. The 10-day taper schedule unlocks itself.
06
Yours, on your device.
Local-first. No account hoops. Export your data as JSON anytime — it's yours.
Ships with every tier. Open it on phone, tablet, laptop — add to home screen for the one-tap experience.
05What's in the box
Nine assets. One transformation.
01
Core
The 16-Week Program
Phase 0 through Phase 3. All 3 tracks (Open, Pro, Doubles). Day-by-day, session-by-session, with substitutions for every piece of equipment.
$197
Value
02
Tool
The Workout Tracker
A complete Excel workbook: dashboard, weekly log, pace calculator, station benchmark tracker, race-day checklist. Google Sheets ready.
$47
Value
03
Bonus 1
Hyrox Nutrition Playbook
Five foundational rules. The 3-day carb load. Race-morning timing. Caffeine strategy. Sample full days at 70/80/90 kg. Top 5 questions answered.
$97
Value
04
Bonus 2
Station Mastery Video Vault
9 short videos — anatomy, top 3 mistakes, drill, pacing for every station. Plus the bonus 'Roxzone Transitions' video. Hosted on Vimeo.
$197
Value
05
Bonus 3
Home-Gym No-Sled Solution
Complete substitutions for every station. The $200 starter kit list. The car-push drill that elite Hyrox athletes use in the off-season.
$67
Value
06
Bonus 4
Mental Race-Day Playbook
The 3 break points (and how to survive them). Visualization protocol. Mantras. The wall ball decision tree. + 2 audio tracks for race week.
$47
Value
07
Bonus 5
The Hyrox Gear Guide
The 4 best Hyrox shoes for 2025/26. The 2-week gear rehearsal protocol. Affiliate-link curated for ongoing savings. What NOT to buy.
$27
Value
08
Bonus 6
Async Peer Community (1 Year)
Private Skool space. Post your tracker, get peer feedback, find a training partner, share race-day video. 100% async — no scheduled calls, no live attendance required, no FOMO. You drop in on your time.
$297
Value
09
Bonus 7
Lifetime Updates
Hyrox tweaks rules every season. We update the program. You get every update, forever, free. Buy once. Use forever.
$54
Value
72-hour fast-action bonus
+ The Race Day Battle Plan (instant download)
10-day taper schedule, race-morning timeline, station-by-station pacing card, 12-min pre-race visualization audio, 7-day recovery protocol. Worth $97 — free if you order in the next 72 hours. Delivered the moment you check out.
Free DownloadThe first 4 weeks · no credit card
Try Phase 0
free.
Get the complete Phase 0 (Weeks 1–4) PDF — 12 workouts, zero equipment, 30 minutes per session. The exact on-ramp that takes you from couch-bound to walk-jogging 5km in 4 weeks.
You'll also get the 7-email training-tip series. Unsubscribe anytime.
06Pick your tier
Three tiers.
Pick the one that fits.
Starter
For athletes who already train
$79one-time
- The 16-week program PDF
- Workout tracker spreadsheet
- Lifetime updates
- 5 bonus assets
- Station Mastery Vault
- Community access
- Race Day Battle Plan
Most Popular
Complete
Most first-timers pick this
$149one-time
- Full 16-week program (3 tracks)
- Workout tracker spreadsheet
- Nutrition Playbook
- Station Mastery Vault (9 videos)
- Home-Gym No-Sled Solution
- Mental Race-Day Playbook
- Gear Guide
- Async peer community (1 year)
- Lifetime updates
- + Race Day Battle Plan (72hr bonus)
Lifetime
Pay once. Train forever.
$297one-time
- Everything in Complete, plus:
- Every future Couch2Hyrox program
- Every future bonus drop
- Pro-division peaking block (extra 4 weeks)
- Race Day Battle Plan included
- Lifetime community access
30
Day
Guarantee
Try the program for 30 days. Do at least the first workout (Phase 0, Day 1 — 30 min, no equipment, free in your member portal as soon as you buy). If you've done that workout and still don't believe Couch2Hyrox is for you, email me. Full refund. No questions asked. You keep all the bonuses.
07From the finish line
1,000+ first-time
Hyrox finishers.
Real students. Real cities. Real finish times. (Quotes shared with permission. Replace with your own as you collect them.)
★★★★★
1:42:18"I signed up for Hyrox Toronto in a moment of madness. 18 weeks later I crossed the finish line in 1:42. I genuinely could not run a kilometer when I started Phase 0."
Sarah K.
Toronto
★★★★★
1:28:04"Tried HWPO, tried Centr — both burned me out by week 4. The Couch2Hyrox base phase was the missing piece. Finished Manchester in 1:28."
Mike R.
Manchester
★★★★★
1:51:33"The wall ball strategy alone was worth $149. I broke them into 3 sets of 25 like David said. Other people in my heat were collapsed at the wall. I finished smooth."
Priya N.
Sydney
★★★★★
1:38:51"The home-gym solution is genius. I trained the whole 16 weeks in my flat with a backpack and a med ball. Showed up to the affiliate gym in week 13 and crushed it."
Tom B.
Berlin
★★★★★
1:24:19 (D)"Doubles supplement is the secret weapon. My partner and I trained completely differently — total chaos at race 1. The splits guide saved race 2 by 18 minutes."
Jenna L.
Auckland
★★★★★
1:46:02"Phase 0 felt embarrassingly easy. I almost cancelled. So glad I didn't — by week 8 I was running 8km without stopping. By week 16 I was a different athlete."
Marcus T.
Chicago
08Honest answers
The 10 most-asked
questions.
Yes. That's exactly who Phase 0 is built for. Week 1 starts at 1-min jogs with 2-min walk recovery. By week 4, most students can jog 5 km. By week 8, you'll run 8 km without stopping.
Yes. The Home-Gym No-Sled Solution covers every single station. Total kit needed: $200 if you have nothing. The car-push drill (legitimately, push your car around an empty parking lot) is one of the best sled push substitutes.
Those programs are excellent — for people who already train hard. They assume an athletic baseline. Couch2Hyrox assumes zero. The extra 4-week Phase 0 is what makes 'true beginner' actually possible.
Yes. With 12 weeks: skip Phase 0 if you can already run 5 km, start at Phase 1. With 8 weeks: start Phase 1 and shorten Phase 2 to 2 weeks. The fundamentals translate.
Phase 0: 3 sessions × 30 min = 90 min/week. Phase 1: 4 sessions × ~50 min = 3.5 hours/week. Phase 2: 4–5 sessions × ~55 min = 4 hours/week. Phase 3: 4 sessions, tapering = 2.5–3 hours/week.
Instantly, on purchase, in your private member dashboard. PDF + Excel + video vault + community invite. All accessible from desktop or phone. No app required.
No. Lifetime updates included. Hyrox updates rules and division weights — we update the program. You get every update free, forever.
No — and that's deliberate. Couch2Hyrox is 100% self-paced and fully digital. You get the program, the bonuses, and a private async community where you can post videos, get peer feedback, and find training partners. There are no scheduled calls, no Sunday Q&As, no required attendance. Email support: our team responds within 48 hours, and 90% of questions are already answered in the program PDF or the community.
30-day 'first workout' guarantee. If you've done the first workout (Phase 0 Day 1, 30 min, free in your member dashboard) and still don't think the program is for you, full refund. No questions asked. You keep the bonuses.
I'm David. I built this program after my own journey from completely sedentary to multi-time Hyrox finisher. Couch2Hyrox exists because I lived this exact transition and could not find a program built for it. The whole thing is intentionally a product, not a coaching service — so it scales, stays affordable, and works whether you're in Berlin or Boise.
09The starting line
Your race date
isn't getting
further away.
You have a fixed number of weeks between now and your race. Every week you don't start is a week you can't get back. The athletes who finish strong aren't the ones with the most equipment, the fittest starting point, or the fanciest gym. They're the ones who started.
30-day "first workout" guarantee·Stripe-secure checkout·Instant access