Hyrox Race Prep
Your plan.
Your data.
Your race.
Every session in this plan comes from Coach Kilgore's personal training library — workouts that have been programmed, tested, and refined on real athletes. Fill out the form below and your personalized plan is delivered to your inbox within 24 hours.
Every workout personally programmed and tested by Coach Kilgore. Delivered within 24 hours.
How it works
Simple.
Personal.
Fast.
Find Your Numbers
Pull your LT2 heart rate from your Garmin, Apple Watch, or Whoop — or run our simple field test. Either works. This is what makes your plan yours.
5 min or 40 minFill the Form
Tell us your race date, your schedule, your equipment, and your weaknesses. No calls, no emails, no back and forth.
Under 5 minutesGet Your Plan
Your personalized plan lands in your inbox within 24 hours. Every session purposeful, every week building toward your race.
Delivered in 24 hoursBefore you fill out the form
Find Your
LT2 Heart Rate
Already have a smart watch? You might be done in 30 seconds.
Garmin, Apple Watch, Whoop, and Polar all estimate your lactate threshold HR automatically from your training data. Check your app before running any tests — your number is probably already there.
If you want the most accurate number, or don't have a device, run one or both of these field tests. You don't need to do them on the same day.
Test 1 — Required
30-Minute Run Test
What you need: HR monitor or GPS watch · Flat road or treadmill · Fresh legs
Warm up with 10 minutes of easy jogging — conversational pace.
Start running at a controlled, hard effort and build into your pace over the first few minutes. Find the fastest pace you can sustain for the full 30 minutes — then hold the throttle down for the final 10.
Record your average HR from the final 10 minutes. This is your LT2 Run HR.
Record your average pace from the final 10 minutes.
Write these down
LT2 Run HR: _______ bpm
Average pace (final 10 min): _______ min/km or min/mile
Test 2 — Optional but recommended
8-Minute Erg Test
What you need: Ski Erg · Row Erg · Assault Bike · HR monitor · Do not stack with the run test
Complete three 8-minute efforts — ski erg first, row erg second, assault bike last. Take 4 minutes of walking recovery between each interval.
Each effort should be at the maximum pace you can sustain for 8 minutes — hard and controlled, not a sprint. Build into each one.
For the ski and row, record your average HR for the 8 minutes and your average split per 500m from the Concept2 monitor.
For the assault bike, record your average HR for the 8 minutes and your average calories per hour or average watts from the monitor.
Skip any erg you don't have access to — leave those fields blank on the form.
Write these down
Ski HR: _______ bpm · Ski split: _______ /500m
Row HR: _______ bpm · Row split: _______ /500m
Bike HR: _______ bpm · Bike output: _______ cal/hr or watts
What's included
What You
Get
Coach-tested sessions only
Every workout comes from Kilgore Coaching's personal training library. Nothing is invented. Everything has been run, rowed, and pushed by real athletes.
Built around your data
Your LT2 heart rate and pace targets are written into every quality session. Not generic zones — your actual numbers, every workout.
Equipment-aware
No ski erg? No barbell? Your plan is built around what you actually have access to, with substitutions applied throughout.
Weakness-targeted
Tell us what's holding you back. Your biggest limiter gets addressed every single week.
Proper periodization
Pre-competition build, competition prep, de-load, and race week taper — all structured to peak you on the right day.
Delivered within 24 hours
Submit your form and your plan arrives in your inbox within 24 hours. One day from purchase to training.
Ready to build
Build Your
Plan.
Have your test numbers ready — or your watch data. Fill out the form below and your personalized Hyrox training plan will be delivered to your inbox within 24 hours.
Every workout in this plan has been personally programmed and tested by Coach Kilgore. Sled access is required to complete this program. Questions? hello@kilgorecoaching.com