Who this plan is for
For athletes whose stations are decent but whose run pace drops badly across the 8×1km segments. The goal is improved aerobic base, threshold, and repeatability.
Weekly structure (5 sessions)
- 3x Running: Zone 2, threshold/tempo, and HYROX-specific 1km repeats
- 2x Strength/Stations: maintain power and movement efficiency
Running progression
Zone 2 base
Build easy mileage gradually. This improves recovery between hard sessions and keeps your HR under control on race day.
Threshold/tempo
Progress from shorter intervals to longer sustained efforts. Keep form smooth; stop before technique breaks.
Specific repeats
1km repeats at goal effort with controlled rest. Pair some sessions with light station work to mimic race fatigue.
Common questions
How many runs is too many? If strength quality collapses or sleep/recovery declines, drop to 2 runs + 1 hybrid.
Do I still need wall balls? Yes—keep at least one weekly station efficiency session.
