Increase compromised running intensity and endurance for high-level HYROX performance.
You want to up intensity, longer intervals, and more complex movement pairings? This plan is perfect for intermediate to advanced HYROX athletes who want to reach competition-ready conditioning.
Training Format
Duration: 30 Days
Sessions per Week: 5 Days On / 2 Days Active Recovery
Session Duration: ~60 Minutes
Focus: High-Intensity Running + Functional Fatigue
What's Included
- 4 week training plan
- Dynamic Warm-Up Routine
- Cool-Down & Recovery Protocol
- Weekly Benchmark & Progression Test
- Hydration & Fueling Guidelines
Weekly Structure
Week 1 — Power Base + Aerobic Conditioning
Week 2 — Lactate Threshold + Transition Control
Week 3 — Speed Endurance + Movement Integrity
Week 4 — High Output Threshold Week
Week 1 Structure Example
Mon – Foundational Intervals
Tue – Strength + Broken Run
Wed – Endurance + Core Stability
Thu – Functional Strength Builder
Fri – Tempo Strength Combo
Sat – Active Recovery: Walk, yoga, or mobility (30–45 min)
Sun – Full Rest or Active Recovery (Low-intensity bike or swim, 20–30 min)
