Training plans
Three plans with an actual calendar behind them, not a list of exercises and a wish.
- Guides
- 3
- Reading time
- 1h 3m
- Drawn from
The 30-day plan is bodyweight only and deliberately easy in week one, since week two is where most home programmes lose people, with a week-by-week breakdown through day 30 and a results timeline past it. The Hyrox plan covers the realistic weekly structure for an 8- to 12-week race build. The rucking plan is a 4-week beginner progression: how much weight to add and how often.
Every plan says what to expect and when, not just what to do.
See the other 2 guides
The rest of training plans
Rucking for Beginners: How Much Weight and What It Burns
Rucking for beginners: how much weight to start with, a 4-week plan, and what the research says it really burns.
30-Day Home Workout Plan for Beginners (No Equipment)
A 30 day home workout plan for beginners: day-by-day calendar, form cues, injury prevention and a real results timeline.
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Every topic collects the guides that cover it, with its own introduction to what is there.
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