Hyrox Training System

Train Like A
Hyrox Athlete.

The complete race preparation system from Steve Hutt at New Chapter Fitness. Structured workouts, personalised nutrition and a 12-week race-ready plan.

42+
Workouts
7
Categories
84
Meal Plans
12
Week Plan
42 workouts
Training Library

Your Hyrox Workout Library

All sessions are coach-designed by Steve Hutt. Filter by category, difficulty and experience to find the right session for today.

Hyrox Nutrition

Personalised Nutrition Planner

Enter your details to generate daily and weekly nutrition targets tailored to your training phase and Hyrox goals.

Your Profile
12-Week Race Programme

Your Complete Hyrox Journey

84 unique daily meal plans across four phases. Download the full plan as a PDF to keep, share or print.

📄 12-Week Hyrox Nutrition Plan PDF
Complete 84-day meal plan with daily targets, recipes and phase guidance. Branded with NCF. Ready to send to clients.
Recovery Protocol

Deload Week Programme

Scheduled every 4-6 weeks. This is where adaptation happens. Follow this plan with the same discipline you apply to your hardest sessions.

Day 1, Monday
The Aerobic Flush
  • 30 min easy bike or row, zone 2 only
  • Heart rate below 130bpm throughout
  • 15 min full body mobility flow
  • Hip flexor, thoracic spine and ankle focus
  • No barbell, no intensity. Movement only.
Day 2, Tuesday
The Technique Session
  • Barbell work at 50% of normal working weight
  • Squat clean, deadlift and strict press only
  • 3 sets of 5, slow tempo, full range of motion
  • Record video and review your form
  • If form breaks, stop. No grinding reps today.
Day 3, Wednesday
The Active Reset
  • 20-30 min outdoor walk at easy conversational pace
  • Foam rolling: quads, hamstrings, calves, lats
  • 10 min static stretching routine
  • Optional: light swimming or gentle yoga class
  • Early night. Sleep is the priority today.
Day 4, Thursday
The Engine Tick-Over
  • 20 mins easy ski erg or row, zone 2 effort only
  • Core activation: dead bugs, bird dogs, hollow holds
  • 3 sets of 10 each, no loading
  • 5 min box breathing to close the session
  • No sled, no carries, no plyometric movements
Day 5, Friday
The Optional Flush
  • Only train if you feel genuinely good today
  • 15 min bodyweight only: squats, lunges, push-ups
  • 3 easy rounds, slow and controlled tempo
  • 5 min breathwork or mindfulness to close
  • Tired? Rest is the correct choice. Honour that.
Day 6, Saturday
The Mental Reset
  • No structured training whatsoever
  • Light walking is fine. Nothing more.
  • Visualise your next race or training block
  • Review your training log for the past 4-6 weeks
  • Write down one thing to improve next block
Day 7, Sunday
Full Recovery Day
  • Sleep 8-9 hours. Non-negotiable.
  • Nutrition reset: whole foods, hit protein targets
  • Hydrate well, 2.5-3L of water
  • No alcohol. One deload week of discipline is worth it.
  • Prepare mentally for the next training block tomorrow.
The Deload Principle, Steve Hutt
A deload week does not undo your fitness. It builds it. Muscle repair, hormonal recovery and nervous system reset all happen during periods of reduced load, not during your hardest sessions. The athletes who deload consistently outperform those who grind through fatigue every single week without exception. Treat deload week with the same discipline and intentionality you bring to your hardest training days. The next block will be better for it.
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