Race distance rehearsal
Rehearse execution and pacing; this is an occasional demanding practice, not a daily workout.
About 150 minutes, including preparation and an easy finish.
Warm up
5–10 minutes easy walking or jogging, then light rehearsal of the first station. Interval sessions also include 2–3 relaxed strides.
Your session
For rounds and rehearsals, follow the sequence described in each dose. Rest is included in the prescription. RPE is effort out of 10: easy 3–4, controlled hard 6–7.
- Hybrid running practiceEight 1 km runs, each before its station; controlled RPE 6–7, no finish-time target
Full-distance practice
- SkiErg techniqueAfter run 1: 1,000 m
Station 1
- Sled pushAfter run 2: 50 m
Station 2
- Rope sled pullAfter run 3: 50 m
Station 3
- Burpee broad jumpAfter run 4: 80 m
Station 4
- Rowing erg techniqueAfter run 5: 1,000 m
Station 5
- HYROX farmers carryAfter run 6: 200 m
Station 6
- Sandbag walking lungeAfter run 7: 100 m
Station 7
- Wall ballAfter run 8: 100 clean reps
Station 8
Make it fit your starting point
Use appropriate division loads only if already tolerated; otherwise reduce loads and use the half-distance rehearsal. Training time is an estimate and may exceed two hours.
Choose loads you can control. End the work block if technique deteriorates; do not force repetitions through pain.
Finish and recover
Finish with 5 easy minutes. Record pace or load, effort and whether technique stayed consistent.
Optional for experienced athletes only, 3–4 weeks before racing. Keep 72 hours free of hard leg work afterward.
Original Strong Table training education. Illustrative AI-generated imagery is not a step-by-step technique demonstration. Read the evidence and current race standards.