Who this free plan is for
This program was designed for two main profiles: people completely new to the Hyrox format who want to test a structured prep before committing further, and those already active (running, fitness, team sports) who want to pivot specifically toward this hybrid format. In both cases, the goal of the 8 weeks isn't peak performance, but building a solid base and discovering your own capacity for progress.
Week-by-week breakdown
Each week includes two distinct sessions: a main session focused on a progressive theme, and a lighter complementary session that supports the first without doubling the intensity.
| Week | Main theme |
|---|---|
| 1 | Building the base (running + core) |
| 2 | First transitions running/station |
| 3 | The pull (rowing) |
| 4 | The carry (farmer's carry) |
| 5 | The ski erg |
| 6 | The sled |
| 7 | Short simulation |
| 8 | Review and projection |
Why a free plan instead of paid from the start?
A training plan, however good, is useless if it doesn't match your real level or if you quit after two weeks. The free plan serves as a real-world test: you discover the structure, the required consistency, and your own progress before considering a bigger commitment.
Ready to start?
Sign up in seconds, your first session is available immediately in your member area.
Get My Free PlanWhat happens after the 8 weeks?
At the end of the free cycle, a progress review is offered, along with the option to continue on a fuller plan (3, 4, or 5 sessions a week depending on your availability and goals), or to benefit from personal human coaching for a tailored prep.
FAQ
Is the ZONE8 training plan really free?
Yes. The first 8 weeks, at 2 sessions a week, are entirely free, no credit card required.
How do you receive the sessions?
After signing up, sessions are accessible directly in a personal member area, with weekly progress tracking.
Is the free plan suitable for all levels?
It's designed mainly for beginner and intermediate levels. Advanced profiles can go straight to paid plans.
What happens if I miss a week?
No penalty: your progress stays saved in the member area. It's recommended to pick up where you left off.
Can you follow the plan without a gym?
Mostly yes. Some more advanced sessions need occasional access to an equipped gym.
This content is provided for informational purposes and does not replace the advice of a healthcare professional or certified coach.