HYROX
SWJ HYROX TRAINING IS DESIGNED TO MAKE YOU FEEL STRONG, FAST, AND COMPETITION-READY.
20-Week Personalized Competition Prep
For athletes who want to show up strong, fast, and fully prepared to perform.
SWJ HYROX Training is a fully customized 20-week strength + conditioning program built specifically for the demands of HYROX competition. Jess works with you 1:1 to understand your race goals, schedule, and current fitness level. Together, you and Jess design a plan that blends strength, speed, and endurance so you’re prepared for every station and every run.
This is smart programming, real coaching, and real accountability. You’ll walk into competition day feeling confident, powerful, and ready to execute.
Program Breakdown
First 8 Weeks — Prep Phase: Strength • Sprints • Endurance
Final 12 Weeks — Performance Phase: Strength • HYROX-specific training • Tempo / Interval / Hill runs
What You’ll Get
Fully personalized 20-week training plan
1:1 goal-setting & coaching with Jess
HYROX-specific conditioning & strength work
Smart run programming for speed and stamina
Injury-preventive structure & recovery built in
Accountability & performance support
20-Week Custom Plan: $250
Ongoing Personalized Coaching: $100/month
Kayla’s Story
Goal: Sub-90 minutes
Result: 1:23:02
I wanted to train for something that would allow me to focus on both of the things I love to do (strength training and running)… so insert HYROX and starting to really lean into training as a hybrid athlete. Since I had never done a HYROX competition before, my main goal was just to finish, and since I was confident in where my baseline was already at with lifting and running, I decided to jump head first into the PRO category.
Jess had me start out with an 8-week base building plan focused around 4 intentionally structured speed sessions per week (meter intervals, hill sprints, tempo runs) and 4 strength sessions per week, focused on building back strength after marathon training.
Following the base build, she designed a 12-week HYROX program for me that involved 4 lifting sessions, 4 HYROX sessions, a weekly long run and a rotating conditioning day. For my strength training, Jess incorporated movements that directly correlated to the HYROX station work (think rack pulls for sled pulls), as well as each of my main barbell lifts and bodyweight movements.
The HYROX workouts were inclusive of all the movements I needed to be able to do for the competition and included a large amount of compromised running — which means getting used to running on very tired legs. She even included workouts specifically aimed at controlling my HR in different zones and in between stations/running intervals, which allowed me to not waste any time on transitions on race day!
Through Jess’s programming, I was able to go into B2B HYROX competitions feeling my fastest, strongest and as prepared as I could’ve felt — and I crushed my pro solo goal of sub-90 by finishing in 1:23:02.