The time I got was in duo’s open ~1:11 and I hope you can get that too by following this workout regime.

For the cardio

• I ran one time per week, 6km/s with around 5 min per kilometer. That’s it, no intervals, no longer runs, just getting consistent with running.
• Next to that I road biked at least one but preferably two times per week at about 27km/h for at least an hour.
• HIIT/Hyrox Simulations at least once per week

For the strength

• One arm workout per week, you can checkout mine here!
• One leg workout per week, I’ll post this one soon!
• One core workout per week, also posing this one soon!

For recovery

• At least one time yoga per week

My week overview

• Monday: Cycling/Spinning (when bad weather)
• Tuesday: Arm working and HIIT/HYROX
• Wednesday: HIIT or Core Workout
• Thursday: Legs/Cycling
• Friday: Recovery day with Yoga
• Saturday: Core Workout if you skipped the one on Wednesday
• Sunday: Running 6km + Cycling when possible

The secret?

Being consistent. You are not going to get a good time if you start too late or only train once or twice per week. You really have to get going. The challenge with a HYROX is that it’s a mix of endurance and strength, so training both parallel to each other really helps.