HYROX Training Blueprint — Race Ready System: The Complete Beginner-to-Advanced System to Build Strength, Endurance & Peak Race Performance — ... Running Programs & Performance Tracking Logs
The Only HYROX Training System You Need
HYROX has become one of the fastest-growing fitness races in the world, yet most athletes arrive underprepared. This book changes that.
HYROX Training Blueprint - Race Ready System is a complete and structured training guide designed for athletes of all levels. Written by performance coach John Wooden, this 125-page system takes you from your very first session all the way to race-day execution, leaving nothing to chance.
Three complete training programmes
The 8-week beginner programme includes 3 to 4 sessions per week and focuses on learning each station, building an aerobic base, and preparing confidently for a first race.
The 10-week intermediate programme includes 4 to 5 sessions per week, with structured progression, HYROX-specific conditioning, and a full race simulation.
The 12-week advanced programme includes 5 to 6 sessions per week, with peak performance training, competition preparation, multiple race simulations, and a proper taper protocol.
Deep station mastery - all 8 stations covered
SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls are all broken down in detail. Each station includes proper technique, common mistakes, coaching cues, pacing targets based on level, and race-specific strategies.
Full performance tracking system
A complete 12-week training log allows you to track every session. The system also includes running trackers, strength progression tracking, station time tracking, race simulation logs, race-day split sheets, post-race reflection pages, personal best tracking, weekly planning templates, and a full season mapping guide.
Complete performance science
The book includes dedicated chapters on nutrition for hybrid athletes, evidence-based supplementation, injury prevention for the most common HYROX injuries, HRV monitoring, lactate threshold testing, periodisation, training for masters athletes, and the psychology of race performance.
Race day ready
Detailed race week schedules are provided for every level, along with a complete warm-up protocol, pacing strategy, mental preparation techniques, nutrition timeline, and a 30-item race day checklist so you arrive fully prepared and confident.
Whether you are preparing for your first HYROX or aiming to achieve a personal best, this system provides the structure, knowledge, and confidence needed to perform at your highest level.
125 pages. Three programmes. 33 chapters. One complete system.
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