1
Pick your starting point.
Choose the self-guided 4-Week Program, or apply for 1-on-1 coaching if you want a coach to build your plan and keep you accountable.
Delta Zone System, HYROX Training Club · Tito Nunez, HYROX Performance Coach
Get fitter, faster and stronger, and cross your first HYROX finish line.
Coaching for beginners, built by Tito Nunez. You don't need to be an athlete or know the gym yet. We give you a clear plan that's coached step by step, and race day becomes the goal that keeps you going.
Not sure yet? Get the free Week 1 Starter Plan →
How it works
2
Train with a plan, not guesswork.
4–5 sessions a week that mix easy running, simple strength work and practice on the 8 race stations. Every session tells you what to do, how hard to go and how to make it easier if you need to.
3
Show up on race day ready.
You'll know the stations, your pace and your plan, so your first HYROX feels like a challenge you prepared for, not a shock.
New to HYROX? Here's the whole race in 30 seconds.
HYROX is an indoor fitness race that's the same everywhere in the world. You run 1 km, then do one workout "station", and you repeat that 8 times. That's 8 km of running in total plus 8 stations, always in this order:
| # | Station | What you do (Open division) |
|---|---|---|
| 1 | SkiErg | 1,000 m on a standing ski machine (pull two handles down) |
| 2 | Sled Push | Push a weighted sled 50 m |
| 3 | Sled Pull | Pull a weighted sled 50 m with a rope |
| 4 | Burpee Broad Jumps | Burpee, jump forward, repeat for 80 m |
| 5 | Row | 1,000 m on a rowing machine |
| 6 | Farmers Carry | Carry two kettlebells 200 m |
| 7 | Sandbag Lunges | Lunge 100 m with a sandbag on your shoulders |
| 8 | Wall Balls | 100 squats, throwing a medicine ball to a target |
Plain-English notes
- Divisions: Open is the standard race and the one most first-timers enter. Pro uses heavier weights. Doubles lets you race with a partner: you run together and split the station work however you like. Relay splits the race between a team of four.
- Roxzone: the transition area where you move between running and each station. Moving through it quickly is free time.
- You can stop, rest or walk whenever you need to, and plenty of people walk parts of their first race.
- You must be at least 16 years old on race day.
Source: hyrox.com and the HYROX Singles Rulebook, Season 26/27.
Built for people who are just getting started
This is for you if:
- You've never done HYROX, and maybe never done any kind of race.
- You're new to working out, or getting back into it after a long break.
- You want a goal that gets you out of bed, not just "lose some weight".
- You want to feel stronger, breathe easier and move better in everyday life.
- You're tired of random workouts and want someone to tell you exactly what to do.
This probably isn't for you if you want a 5-minute quick fix. We build real fitness over weeks, one session at a time.
The difference: we train you to keep going when you're tired
Most beginners don't struggle because they're weak. They struggle because they start too fast, get exhausted by station three and spend the rest of the race just surviving. The Delta Zone System teaches you to pace yourself, breathe, and recover while you keep moving. That's what turns a hard race into a strong finish, and it makes you fitter for the rest of your life too.
Heart-rate zones, explained simply.
Your heart rate tells you how hard you're working. Zone 2 is an easy "can still hold a conversation" pace, and higher zones are harder. We tell you which zone each session should be in, so easy days stay easy and hard days count.
Station skills from day one.
You learn each of the 8 stations properly, with easier versions until you're ready.
Built-in progress checks.
Simple tests so you can see yourself getting fitter.
Delta Zone Gear
Train in the zone. Tees, hoodie and tank with the Delta Zone System logo, printed and shipped to your door.
Meet your coach
Tito Nunez is the founder of Delta Zone System. He has spent 25 years coaching people from every background, from runners and lifters to complete beginners. He built Delta Zone System to close "the gap": the moment when tiredness takes over and your form, pace and confidence fall apart.
Tito Nunez, HYROX Performance Coach (25 years of experience). Delta Zone System, a HYROX Training Club.
What clients say
“I've trained with Tito for over 10 years, and I trust his programming completely. His training and approach have evolved over time as he continues to educate himself and build on his knowledge and experience in the fitness world. Sessions are challenging without being excessive, so I always recover in time to train again the next day. Workouts are varied and never repetitive. Tito also trains and competes as an athlete himself, which is inspiring. As a lifelong athlete, I can say he's one of the best coaches I've worked with. I highly recommend him!”
“My experience working with you has been amazing!
I’ve seen results, lost inches, gained energy & feel stronger overall.
I appreciate your honesty, guidance, & ability to help me identify what I need to work on while keeping me focused & accountable to my goals.
Thank you for your support, encouragement, for helping me stay focus & making a positive difference in my fitness journey.I mean every word!
Eso es todo.”
“I’m 60 and I have never been more confident physically. Working out with Tito taught me it’s not about how much I weigh, or how fast I can run, or how much I can lift. It’s about knowing what my body can do and then doing it!”
FAQ for beginners
1. I've never done HYROX or worked out much. Can I really do this?
Yes. This is who we built it for. Every session has an easier option, and the first weeks focus on building a base: easy running, basic strength and learning the stations. You'll start where you are.
2. Do I have to run the whole 8 km?
No. Walking is allowed, and many first-timers walk parts of the runs, especially later in the race. We'll train you to run more of it than you think, at a pace you can hold.
3. How long until I'm ready for my first race?
It depends on where you're starting from. Many beginners pick a race 3–6 months away. The 4-Week Program builds your base; coaching can map out the whole road to race day. Pick a race date first. Having a deadline helps.
4. How much time do I need each week?
Plan on 4–5 sessions a week, about 45–60 minutes each. If your week blows up, each plan shows you which sessions matter most.
5. Do I need a gym with HYROX equipment?
You'll need access to a wall ball, sled, SkiErg, rower and dumbbells. The best option is to train at a gym that has this equipment, such as a HYROX Training Club or a CrossFit gym. Many commercial gyms now carry rowers and sleds as well.
6. Which division should I sign up for?
Most first-timers enter Open. If you'd like company, Doubles is a great first race: you run together and split the station work with a partner.
7. What if I buy the program and it isn't right for me?
All sales are final. We recommend starting with the free Week 1 Starter Plan to get a feel for the training before purchasing the full program.
Your first week of HYROX training, free.
Three beginner-friendly workouts plus a simple tracker. Download it now and see how the Delta Zone System feels before you commit.