Who this plan is for
This plan is built for HYROX athletes who want a clear, progressive structure across strength, running, and hybrid conditioning. If you can train 4–5 days per week and recover well, this is a strong all-round build.
Weekly structure (4–5 sessions)
- 2x Strength (lower + upper with HYROX stations)
- 2x Running (Zone 2 + Threshold/Tempo)
- 1x Hybrid (stations + intervals or simulation)
Progression by phase
Weeks 1–4: Base + technique
- Zone 2 volume grows gradually
- Technique focus: sled setup, wall ball rhythm, efficient row
- Strength: moderate loads, perfect reps, consistent volume
Weeks 5–8: Build power + threshold
- Add heavier sled work and grip endurance
- Increase threshold/tempo density (shorter rests, longer intervals)
- Introduce “run + station” bricks once per week
Weeks 9–12: Specificity + simulation
- Race-specific intervals: 1km repeats at goal effort
- Station efficiency under fatigue (wall balls, lunges, carries)
- 1–2 controlled simulations (half then full, depending on recovery)
Key markers to track
- 1km repeat pace consistency (e.g., 4–6 repeats)
- Sled push/pull work capacity (load × distance × repeatability)
- Wall ball ability to hold steady reps under fatigue
- Resting HR / HRV trends (optional)
Common questions
How many running sessions per week? Two is the minimum for most athletes; add a third only if recovery stays strong.
When do I simulate? Start with a half-sim in weeks 6–8, then a fuller simulation closer to race day if you tolerate it.
