Biohack Tracker

Weekly training plan

YOUR FIRST HYROX WEEK

A balanced week to build toward race day

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YOUR FIRST HYROX WEEK: the week at a glance
  1. MONLOWER STRENGTHFrom the post

    REST 90 S BETWEEN SETS

    1. Back Squat4 × 8
    2. Lunges3 × 12 / leg
    3. Romanian Deadlift3 × 10
    4. Sled Push4 × 20 m
  2. TUEEASY RUN

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  3. WEDSTATIONS

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  4. THURECOVERY

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  5. FRIUPPER + GRIP

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  6. SATRACE SIM

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Tips for the week

More weekly plans

General training suggestions, not medical advice. Warm up first, choose loads and pace you can control, and stop if you feel pain, dizziness or chest discomfort. Check with your doctor before starting if you have a health condition, an injury or are pregnant.