INTELLIGENCE

HYROX

TARGET: Sub 70:00

TIME BUDGET

running8 x 1km @ 5:00-5:15 = 40-42 min
stations28-30 min total
transitions2-3 min total (15-20s each)

8 STATIONS

01SkiErg
4:30-5:00
1000m

Start at 2:20/500m. Resist going faster early.

02Sled Push
3:00-3:30
50m152 kg

Low position. Short choppy steps. NEVER STOP.

03Sled Pull
2:00-2:30
50m103 kg

Steady hand-over-hand. Don't death-grip.

04Burpee Broad Jumps
4:00-4:30
80m

8 x 10m mental chunks. Consistent 1.5m jumps.

05Rowing
4:00-4:30
1000m

2:10-2:15 splits. 26-28 SPM. Don't rush recovery.

06Farmers Carry
2:30-3:00
200m2 x 24 kg

Quick steps. 2 short breaks max.

07Sandbag Lunges (Barbell sub)
4:00-4:30
100m35 kg barbell

SLOW IS FINE. Steady pace. Don't stop.

08Wall Balls
4:30-5:00
100 REPS6 kg ball, 3m target

10x10 or 5x20. Break from start. FINISH STRONG.

TECHNIQUE CUES

ski Erg

  • •Hinge at hips, not just arms
  • •Pull handles to thighs
  • •Use core and lats
  • •30-35 strokes per minute

sled Push

  • •Low body position, 45-degree angle
  • •Drive through legs
  • •Short, choppy steps
  • •NEVER stop

sled Pull

  • •Sit back in athletic stance
  • •Alternate hands smoothly
  • •Don't death-grip

burpee Broad Jumps

  • •Controlled burpee, don't slam chest
  • •Consistent 1.5m jumps, not max
  • •Break into 8 x 10m chunks

rowing

  • •Drive with legs first (60% of power)
  • •26-28 SPM, 2:15/500m split
  • •Control the recovery

farmers Carry

  • •Crush grip
  • •Shoulders back and down
  • •Short, quick steps

lunges

  • •Controlled descent, knee tracks over toe
  • •Drive through front heel
  • •Keep torso upright

wall Balls

  • •Deep squat, ball at chest
  • •Guide ball with fingertips
  • •Catch in squat position
  • •Keep elbows high

MENTAL WARFARE

FIRST HALF

Control. Deposit in the bank. If you feel good, you're going too fast.

SECOND HALF

Withdraw from the bank. Push harder. Trust the work.

SkiErg: Rhythm, not power. Breathe.

Sled Push: Don't stop. Short steps. Keep momentum.

Sled Pull: Steady hands. Sit back. Breathe.

Burpees: Chunk it. 10m at a time. You've done this.

Row: Strong legs. You're halfway. Let's go.

Farmers: Grip recovers. Short breaks OK. Keep moving.

Lunges: Slow is fine. Just don't stop. Almost there.

Wall Balls: LAST STATION. Break it up. Empty the tank.

RACE DAY CHECKLIST

morning

  • Wake up 3-4 hours before start
  • Light breakfast: familiar foods, carbs, moderate protein
  • Coffee if you normally have it
  • Hydrate well, stop 2 hours before

arrival

  • Arrive 60-90 min before start
  • Check in, familiarize with venue
  • Locate transition zones and equipment

warmup

  • Easy jog: 5 min
  • Dynamic stretches: leg swings, arm circles
  • 10 air squats, 5 burpees
  • Mental cues review

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