-- Days to Race
Today

Monday

January 13, 2026
Base
Week 1 of 13
Week Focus

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Week 1 Overview

36 km Running Volume
Volume Strength Phase
Foundation Hyrox Cycle

Weekly Mileage by Type

Training Progress

Your journey to race day

Total Plan Volume
514 km
Across 13 weeks of training
Week Progress
0 / 13
Weekly Volume Chart
Target Race Time
Sub 70 min
April 12, 2026

Race Stations

8 functional fitness challenges between 1km runs

1

SkiErg

1000m
Target: 4:30-5:00
2

Sled Push

50m @ 152 kg (men open)
Target: 3:00-3:30
3

Sled Pull

50m @ 103 kg (men open)
Target: 2:00-2:30
4

Burpee Broad Jumps

80m
Target: 4:00-4:30
5

Rowing

1000m
Target: 4:00-4:30
6

Farmers Carry

200m @ 2 x 24 kg (men open)
Target: 2:30-3:00
7

Sandbag Lunges

100m @ 20 kg (men open)
Target: 4:00-4:30
8

Wall Balls

100 reps @ 6 kg ball, 3m target
Target: 4:30-5:00

Hyrox Training

This week's station work

Station Technique Cues

Quick reference for proper form

SkiErg

  • Hinge at hips, not just arms
  • Pull handles to thighs, not stopping at waist
  • Use core and lats, not just arms
  • Breathe rhythmically (exhale on pull)
  • Target 30-35 strokes per minute

Sled Push

  • Low body position, 45-degree angle
  • Drive through legs, not arms
  • Short, choppy steps
  • NEVER stop - restarting costs more energy

Sled Pull

  • Sit back in athletic stance
  • Pull with arms, use legs to anchor
  • Alternate hands smoothly
  • Don't death-grip the rope

Burpee Broad Jumps

  • Controlled burpee, don't slam chest
  • Jump for consistent distance (1.5m), not max
  • Land softly, absorb with legs
  • Break into mental chunks (8 x 10m)

Rowing

  • Drive with legs first (60% of power)
  • Open hips, then pull arms
  • Control the recovery (don't rush)
  • Target 26-28 strokes/minute
  • Aim for 2:15/500m split

Farmers Carry

  • Crush grip the handles
  • Shoulders back and down
  • Short, quick steps
  • Breathe into belly

Lunges

  • Controlled descent, knee tracks over toe
  • Drive through front heel
  • Keep torso upright
  • Breathe on every rep

Wall Balls

  • Deep squat, ball at chest
  • Drive through heels, extend hips
  • Guide ball with fingertips (don't push)
  • Catch in squat position
  • Keep elbows high

Race Day Strategy

Target: Sub 70:00

Station Targets

SkiErg 4:30-5:00 Start at 2:20/500m pace. Resist going faster early.
Sled Push 3:00-3:30 Low position. Short choppy steps. NEVER STOP.
Sled Pull 2:00-2:30 Steady hand-over-hand. Don't death-grip.
Burpee Broad Jumps 4:00-4:30 8 x 10m chunks mentally. Consistent 1.5m jumps.
Rowing 4:00-4:30 You're strong here. 2:10-2:15 splits. Don't rush recovery.
Farmers Carry 2:30-3:00 Quick steps. 2 short breaks max if needed.
Sandbag Lunges 4:00-4:30 SLOW IS FINE. Steady pace. Don't stop.
Wall Balls 4:30-5:00 10x10 or 5x20. Break from start. FINISH STRONG.

Mental Cues

First Half (Stations 1-4)

"First 4 stations: Stay controlled. You're depositing in the bank. If you feel good, you're going too fast. Stick to plan."

Second Half (Stations 5-8)

"Stations 5-8: Time to withdraw from the bank. Push harder. You trained for this. Trust the work."

Race Mantra

Control the first half. Attack the second half. Trust the training.

Training Zones

E
Easy
6:15-6:50/km
Aerobic base, recovery
M
Marathon
5:55/km
Race simulation
T
Threshold
5:26/km
Lactate clearance
I
Interval
4:58/km
VO2max development
R
Repetition
4:39/km
Speed & running economy