Coach-Led · Beginner-Friendly
CrossFit Vancouver
Get Stronger.
Belong Here.
HYROX Training Plan: Weekly Split by Level from CrossFit BC. A real weekly HYROX training plan for three levels: your first race, chasing sub-90, and competitive. Built around coached classes in Vancouver.
CrossFit BC runs 25+ weekly HYROX race-prep classes, 4 of which are 90-minute SIM-ilar sessions built around full race simulation. Coaches who race the event program the training, and every station is scaled to the athlete standing in front of us.
Three to four sessions a week is plenty for a first race. Four to five is the sweet spot if you are chasing a faster time, and six only works if two of those days are genuinely easy. More sessions with no easy days is the most common way people arrive at a race already tired.
Eight to twelve weeks of consistent training is a realistic runway for a first race if you are already active. If you are starting from scratch, give yourself sixteen weeks and treat the first four as base building rather than race prep.
No, but you will need to run. Eight kilometres of the race is running, split into 1 km segments between stations. You do not need to be fast, you need to be able to keep moving at an easy pace after a station has raised your heart rate. That is a trainable skill and it is what our HYROX classes drill.
SIM-ilar is our name for a 90-minute HYROX simulation class. You work through race-format running and stations so you can rehearse pacing and transitions before race day. We run four of them a week.
The structure is free to use anywhere. The coached sessions in it are our classes, so if you want to follow it as written you would train with us on a membership, a class pack, or drop-ins. Cardio Club on Sunday morning is free and open to everyone, member or not.
Yes. Strength is what keeps the sled, the farmers carry, and the sandbag lunges from wrecking your pace in the back half. Every level of this plan keeps at least one CrossFit session a week for that reason.