Skip to content A 12-week periodised Hyrox training programme built to level up your performance, improve race readiness and help you train with purpose from start to finish.
All training is delivered through the FITR app so everything you need lives in one place. You’ll receive your programme digitally, making it easy to follow sessions, track progress and stay consistent week to week. FITR allows your training to evolve over time, while keeping everything clear,
organised and accessible.
HYROX is a competitive, global indoor fitness event made up of a 1km run followed by a functional station, repeated 8 times (8km + the roxzone of running in total, plus 8 functional stations). The goal is to race the clock and complete the event in the quickest time possible.
Hyrox has become a regular occurrence for many of the clients that we work with. We’ve helped those who have embarked on their first Hyrox race to those who are aiming to make it to the world champs. Conroy Performance has the tools, expertise and knowledge to help you excel in your preparation and smash your next race.
We believe that there is no quick fix when it comes to making sure that you are race-ready. And that’s why we created a programme that delivers results. Our fixed-length 12-week programme has three distinct phases: accumulation, intensification, and a pre-competition/taper. Training spans six days of training with optional extras. Sessions can be further broken down into 2 strength sessions, 2-3 running-based sessions, and a Hyrox-specific conditioning session.
So, what makes it different from other programmes? From the outset, tests establish if you need more running vs more strength and is retested at the end of the programme to ensure no stone is unturned when it comes to a well-rounded approach.
Programming has been written to maximise your performance on race day through targeted strength, running and conditioning pieces. The ultimate goal of our programmes is to help you feel confident that you can achieve your target time on race day.
A proven online plan built for race day performance
I’m Dennis, a rehab and performance coach helping driven, ambitious athletes unlock higher levels of fitness, resilience, and confidence.
My journey through training, competition, and coaching across multiple disciplines has shown me what truly drives long-term progress. It’s not extreme workouts or quick fixes. It’s consistency, smart structure, and an understanding of how the body actually adapts over time.
Over the years, I’ve seen too many athletes held back by poor programming, rushed progressions, or training that didn’t respect their body. That experience is what pushed me to build a coaching approach focused on sustainability, performance, and long-term development, not burnout.
At Conroy Performance, I combine evidence-based training, structured programming, and a strong emphasis on recovery to help athletes move better, perform stronger, and stay in the game longer. Every plan is built around you, your goals, your lifestyle, and your current ability, not a one-size-fits-all template.
Whether your goal is to return from injury, improve performance, or simply feel stronger and more capable in your body, my role is to give you clarity, direction, and the confidence to execute your training with purpose.
No fluff. No guesswork. Just intentional coaching built for real progress.
If you’re ready to train with clarity, push your limits, and build performance that lasts, I’m here to guide you every step of the way.
It’s designed for anyone training for a Hyrox event – whether it’s your first race or you’re aiming for a competitive time or world championships qualification.
The 12-week plan includes strength, specific conditioning, and running sessions with a clear structure across three phases: accumulation, intensification, and taper.
Yes – the programme is scalable depending on your experience and fitness level. You’ll be supported from your current level up to race day readiness. For more tailored support, take a look at our bespoke online coaching options.
The Hyrox programme is delivered through the FITR app, where you can view sessions, watch demo videos, and track progress easily from your phone.
Yes – we include a team call to walk you through race day strategies, pacing, and mindset so you’re fully prepared.
If you need a plan tailored to your specific needs or limitations, check out our bespoke online coaching service for a more individualised approach.
If you want to train harder, feel stronger and achieve meaningful progress, your journey starts now.
Book your free consultation and take the first step towards becoming the best version of yourself.