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INTRODUCING PRVN HYROX AFFILIATE
The complete HYROX solution — built for first timers to podium chasers.
PRVN HYROX AFFILIATE
PRVN HYROX Affiliate balances strength, conditioning, running, and race-specific work to meet athletes where they are and take them where they want to go. Whether your community is chasing its first finish or aiming for the World Championships, this is your blueprint for building hybrid athletes.
HYROX COMPLETE (7 DAY) SAMPLE
FAQ
PROGRAM STRUCTURE
How many tracks will be available?
We offer two HYROX tiers of subscription to the PRVN HYROX Affiliate Program. 7 Day Complete ($150) – a full-week training solution with sessions every day, ideal for HYROX-specific gyms or clubs. 3 Day Add-On ($70) – a lower-frequency option designed to complement existing PRVN Affiliate programming, perfect for hybrid or GPP-focused gyms. Both tracks follow the same seasonal training structure, ensuring consistent progression regardless of which you choose.
What’s the difference between the 3-day and 7-day HYROX tracks?
The 3-day track is a direct copy of the Tuesday, Thursday, and Saturday workouts from the 7-day track. It’s designed to complement an existing strength or GPP program. The 7-day track includes additional strength, power, and monostructural conditioning sessions to deliver a full-spectrum HYROX program.
Which track should our gym follow?
If your gym already runs its own strength programming, the 3-day track is ideal. If you're a HYROX-only or HYROX-primary facility looking for a complete training solution, the 7-day track will better support your members’ progression across all domains.
Can we switch between tracks mid-block?
Yes—both tracks follow the same weekly theme and structure. Coaches may adapt based on facility needs and athlete capacity, though consistency week-to-week yields the best results.
PROGRAM PURPOSE & PROGRESSION
Is this a year-long progression or can members drop in at any time?
The program is built around a full-year seasonal structure, but each week also includes accessible, race-style workouts that stand alone. Athletes will benefit most from consistent attendance across the year but can still see progress by training within individual blocks.
Do both tracks follow the same block themes?
Yes—both tracks move through the same seasonal blocks. However, the 3-day track may not reflect each theme as deeply, particularly with less strength exposure.
How is strength addressed in the 3-day track?
The 3-day track assumes athletes are getting strength exposure through another in-house program. Strength work is primarily programmed on Mondays and Wednesdays—outside the 3-day structure.
What movement patterns or areas does each block focus on?
Each block has an underlying physiological focus (e.g. aerobic efficiency, pacing, lactate clearance, speed endurance, strength endurance, transitions and race strategy) and also emphasizes 2+ HYROX-specific movement patterns per block. These are layered throughout each week in varied formats.
SESSION TYPES & INTENT
What does a typical training week look like in the 7-day track?
- Monday – Speed & Power: Short bursts, sled sprints, strength and plyometric efforts, relay style workouts.
- Tuesday – HYROX 40: 60-min class with up to 40 mins of mixed-modal capacity work, delivering a specific stimulus.
- Wednesday – Strength & Conditioning: Foundational strength work, core stability and development of rep capacity.
- Thursday – HYROX Pairs: Shared work, intensity aligned with the ratio of work to rest and elements of pairs-based workout strategy.
- Friday – Engine: Monostructural aerobic capacity intervals (run, row, bike, ski) often coupled with simple functional movements.
- Saturday – HYROX 60: 90-min session, including up to 60 minutes of HYROX-style volume
- Sunday – Run Club: Structured running development focused on aerobic base, pacing, and recovery
How long are the sessions?
All classes are designed for a 60-minute format, except Saturday’s HYROX 60 (90 minutes). Each session includes built-in briefing, warm-up, movement prep and cool-down, with coaches notes to aid class flow, logistics and navigating common kit constraints.
Can we scale or modify these workouts for different levels?
Yes—each workout can be scaled using movement options, reduced volume, or simplified pacing targets. Workouts typically include Pro, Open and Foundation levels and Coach briefs include guidance on how to adjust for ability and available equipment.
IMPLEMENTATION & FLEXIBILITY
Do we have to follow the workouts on the exact days listed?
No. The days are suggestions based on logical progression, but workouts can be reordered to fit your gym’s schedule or member habits.
Can these workouts be run in an open gym format?
The workouts are coach-led by default, but the 3-day track can work well as a coached or semi-guided open gym offering, especially for small groups or HYROX clubs.
How do we track progress across blocks?
Each training block includes benchmark tests (e.g. strength assessments, mixed-modal repeats, aerobic time trials) that appear early and late in the block. These are logged to show progress and build buy-in.
Will you provide an overview of each block which can be relayed to each gym community for buy-in and engagement?
Yes—each block and week within has an overview which an owner/manager/coach can relay to their community to frame each training period.
