Hybrid Lab

Strength-Focused HYROX Plan

Strength-Focused HYROX Plan

Strength-Focused HYROX Plan

Plan Objective

Designed for athletes limited by station strength rather than running pace.

% Bodyweight Targets

  • Sled Push: 1.0–2.0x bodyweight
  • Farmer Carry: 50–100% bodyweight
  • Sandbag Lunges: 30–60% bodyweight

Weekly Template

  • Day 1: Heavy sled
  • Day 3: Upper body & carries
  • Day 5: Hybrid strength endurance

4-Week Block

  • Weeks 1–2: Load progression 5–10%
  • Week 3: Density increase
  • Week 4: 60–70% volume deload

Volume Cap

Heavy sled volume 400–500m weekly max.

Coach Profile

HybridLab is led by a hybrid performance coach focused on strength, endurance, and race-day execution.

With a background in structured strength training and aerobic development, the coaching philosophy centres around one principle. Rather than chasing random high-intensity sessions, HybridLab programming emphasises:

Aerobic base development, Station efficiency and movement quality, Progressive overload in strength work and Repeatable pacing under fatigue.

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