Begin with a realistic base
For beginners and gym-goers who want help organising running, learning the stations and preparing without turning every workout into a race simulation.
FM COACHING / HYBRID PERFORMANCE
HYROX Online Coaching & Personalised Training Plans
Train stronger. Run smarter. Prepare for HYROX with a personalised plan.
Bring your running, strength work and station practice into one manageable week. Online coaching built around your starting point, your equipment and the time you actually have.
Personalised programmingWeekly check-insApp support
YOUR STARTING POINT MATTERS
You do not need to train like everyone else.
A first race, a stronger second attempt and a move from lifting into hybrid fitness call for different priorities.
Keep your strength in the picture
For lifters balancing muscle-building goals with more running. We look at the combined workload and recovery, rather than simply adding hard circuits to a full lifting plan.
Prepare for your actual format
Singles requires you to complete each station yourself. Doubles adds shared station work and partner pacing, while both athletes still complete all eight runs.
Online coaching is available in English in the UK and internationally. Suitability, communication arrangements and your race timeline are discussed before you start.
ONE PLAN. AN ONGOING CONVERSATION.
What your coaching includes
Programming is only useful if it fits your life and changes when your circumstances do. Your feedback helps shape the next week.
We discuss current running, lifting experience, any limitations, your available days and the equipment you can access. Race-specific preparation is scaled to that information.
How FM Coaching works →- Personalised training: running endurance, strength and conditioning, with station practice where equipment allows.
- Race preparation: pacing, transitions and a practical approach to the demands of your chosen format.
- Weekly check-ins: review training, recovery and adherence, then make useful adjustments.
- Progress tracking: look at repeatable sessions and technique, not only a single finish-time target.
- Practical nutrition guidance: support consistent eating around your training; this is general coaching, not medical nutrition treatment.
- FM Coaching app support: message through the app, with coaching calls where included in your agreed service. Confirm response expectations and call availability during onboarding.
No special HYROX gym? Tell us what you have. A substitute can train a useful quality, but dumbbells or a treadmill do not reproduce every sled, surface or race standard.
THE FM COACHING APPROACH
Build the week before chasing the clock.
ASSESS
Your history, schedule, equipment and current capacity set the starting point.
BUILD
Establish repeatable running and strength sessions you can recover from.
CONDITION
Add purposeful endurance work without making every day hard.
PRACTISE
Learn station standards, partner changeovers and controlled transitions.
PREPARE
Review race logistics and reduce avoidable fatigue as the event approaches.
A USEFUL PLACE TO START
Find your HYROX training approach
Select your priorities for general guidance. This tool does not assess your health, movement or readiness and does not create an individual prescription.
FOR LIFTERS ENTERING HYROX
Develop the engine. Keep training with intent.
Being strong does not automatically make repeated kilometre runs comfortable. Equally, adding running does not mean you must abandon meaningful resistance training.
A practical starting point is to reduce redundant lifting volume before adding more demanding endurance work. Keep a few useful strength movements, introduce running at a tolerable level and monitor how your legs recover between sessions.
Separate demanding lower-body work and hard running when your schedule allows. Easy sessions should remain easy enough to support consistency. Strength, muscle retention and race performance cannot all be maximised by simply doing more.
Frankie's published background is in personal training, powerlifting and bodybuilding. That informs the strength side of the service; it is not a claim of HYROX race results or HYROX certification.
Read the strength-athlete training guide →ILLUSTRATIVE WEEK / FOUR SESSIONS
A structure to discuss, not a plan to copy blindly
| Day | Example focus |
|---|---|
| Monday | Full-body strength; finish with brief station technique. |
| Tuesday | Easy run or suitable run–walk session at conversational effort. |
| Wednesday | Rest or comfortable walking. |
| Thursday | Purposeful running session, scaled to current ability. |
| Friday | Recovery. |
| Saturday | Second strength session with a short, controlled station block. |
| Sunday | Rest; review the week and prepare for the next. |
Session length, intensity and exercise selection need individual adjustment. A beginner may need fewer demands and more time. Persistent pain, illness or unusual symptoms call for assessment, not a harder session.
UNDERSTAND THE RACE
Eight runs. Eight workout stations.
The standard adult Singles and Doubles format alternates eight 1 km runs with the stations below. Loads and some movement requirements vary by division. Read the current rules for your exact entry.
| Order / station | Distance or reps | Preparation focus |
|---|---|---|
| 01 · SkiErg | 1,000 m | Learn a sustainable rhythm; avoid pulling every stroke as hard as possible. |
| 02 · Sled push | 50 m | Practise body position and short, controlled drives. Surface friction changes the feel of the load. |
| 03 · Sled pull | 50 m | Practise rope management and the marked working area as well as pulling strength. |
| 04 · Burpee broad jumps | 80 m | Build a repeatable step-to-jump rhythm that meets the movement standard. |
| 05 · Rowing | 1,000 m | Use leg drive and a controlled recovery; do not turn the opening strokes into a sprint. |
| 06 · Farmers carry | 200 m | Practise upright walking with stable loads, then plan where a short reset helps. |
| 07 · Sandbag lunges | 100 m | Practise controlled knee contact and full extension with the bag on both shoulders. |
| 08 · Wall balls | 100 reps | Practise squat depth, target height and manageable sets before adding fatigue. |
Doubles partners both run the full 8 km and share station work. Mixed Doubles uses its own published loads; it is not simply half a Singles race. Adaptive, Relay and specialist formats have separate rules.
Checked against official season 2026/27 Singles and Doubles rulebooks on 23 October 2026. FM Coaching is independent of HYROX and is not the race organiser.
MEET YOUR COACH
Strength experience. Personal support.
Frankie Mcfarlane is a Level 4-trained personal trainer with a background in British powerlifting and competitive bodybuilding. His published experience includes five years with the British powerlifting team, bench press records and NABBA competition.
Coaching starts with understanding your training history and what you can sustain. You receive a personalised direction and ongoing feedback, rather than a promise that one fixed programme will suit every athlete.
Read Frankie's coaching background →
See existing client progress
Our existing client transformations show general fitness and physique progress. They are individual examples, not HYROX race results or a prediction of what you will achieve.
Explore FM Coaching client transformations →START WITH A CONVERSATION
Seven days to explore a better training direction.
Use the free trial to discuss your goal, understand the coaching approach and decide whether ongoing support fits your needs.
Start Your 7-Day Free Trial ↗£79.99 per month after the trial
The existing monthly coaching offer includes personalised programming, nutrition guidance, weekly check-ins and app support. Confirm your HYROX goals, equipment and support arrangements before starting.
There is no obligation to continue after the trial. Monthly coaching has no long-term contract; cancellation follows the terms agreed when you join. Confirm notice, billing dates and payment arrangements directly.
The enquiry form does not take payment or authorise a charge. Read the current pricing and FAQs.
BEFORE YOU APPLY
HYROX coaching questions
Can a beginner use online HYROX coaching?
Yes, the starting point can be adapted to someone new or returning to training. Your current health, running tolerance and confidence matter more than choosing a fashionable plan length. Discuss whether your race date allows enough preparation.
Do I need access to every HYROX station?
Not for every training session. General strength and aerobic work can use ordinary gym equipment, but access to the real stations helps you learn the specific skills and loads. We discuss equipment gaps and the limits of substitutions.
Can I train for Doubles with a partner who is faster than me?
Both partners must run together, so the faster runner cannot solve the problem by running ahead. Practise a pace the pair can sustain and distribute station work around your respective capacities. A partnership strategy still needs both athletes to prepare.
Will HYROX training make me lose muscle?
Muscle loss is not an inevitable result of adding endurance work. Resistance training, total workload, nutrition and recovery all matter. No coach can guarantee that your muscle mass or strength will remain unchanged; the plan should reflect which goals matter most to you.
How many weeks do I need before my race?
There is no reliable universal answer. Your running base, training consistency, movement skills, health and race division influence the timeline. We assess the gap rather than promise race readiness in 12 weeks to everyone.
Are coaching calls and instant replies included?
App messaging and support are part of the service. Calls, response expectations and availability are agreed during onboarding. Do not assume round-the-clock live calls or an instant reply whenever you message.
Is FM Coaching affiliated with HYROX?
FM Coaching is an independent coaching business and publisher. This page does not claim official HYROX affiliation, certification, endorsement or verified HYROX client race results.
What if I have pain or a medical condition?
Tell the coach before starting. Existing pain, a recent injury, pregnancy or a medical condition may require advice or assessment from an appropriate healthcare professional. General online exercise guidance cannot diagnose a problem or clear you to race.
Independent coaching information. Race rules come from the official linked rulebooks; service information follows FM Coaching's existing coaching offer and coach profile. For race-specific information, read our Manchester 2027 event guide. HYROX names identify the sport and events; no affiliation is implied.