Hybrid race programme

HYROX preparation

Build race-specific strength, running and station repeatability together.

Four-week progression

You are preparing for a HYROX event or its mixed demands.

01
Week 1
Map demands
Establish running, strength and station baselines separately.
02
Week 2
Connect
Pair selected modalities while keeping technical quality intact.
03
Week 3
Rehearse
Use race-relevant density and controlled compromised running.
04
Week 4
Taper or adapt
Keep specificity and reduce avoidable fatigue as needed.

Methods

What it solves: Strength, running and conditioning are scheduled as complementary exposures, with lower-body fatigue and high-intensity running separated where possible.
How this plan uses it: HYROX expands into strength, running and functional work; costly lower-body work is scheduled with recovery in mind.

What it solves: Short controlled runs after functional work teach pace regulation under fatigue without making every session a maximal simulation.
How this plan uses it: The plan uses a bounded compromised-running session and retains separate quality exposures.

What it solves: Station work is progressed through repeatability, transitions and work-rest structure before increasing total race-like volume.
How this plan uses it: Station rounds and work-rest structure progress before the plan asks for more race-density work.

Featured movement

Open the interactive movement view for a clear orientation before your session.