CONDITIONING & HYBRID / 3 DAYS PER WEEK / ABOUT 55 MINUTES
Hybrid race preparation
Running + functional endurance
Run and station work together. This is an independent event-style plan, not an official HYROX program; check event rules and distances separately.
Your weekly sessions
SESSION 1 / Repeatable mixed effort
Run + stations
Repeatable mixed effort
- Brisk walk intervals — 4 × 5 min run/walk
Heart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
- Sled push — 4 × 20 m moderate
Quadriceps, glutes and hip stabilizers. Lean into handles, maintain a long body line and drive short steady steps.
- Rowing ergometer — 4 × 250 m
Heart, lungs and working leg muscles. Drive with legs first, then open the hips and finish with arms; reverse the order on return.
- Suitcase carry — 4 × 30 m
Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
SESSION 2 / Legs + upper
Strength reserve
Legs + upper
- Barbell back squat — 3 × 6–8
Quadriceps with glute support. Set bar securely across upper back, brace, sit between hips to a controlled depth, then drive through the midfoot.
- Dumbbell Romanian deadlift — 3 × 8
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Dumbbell bench press — 2 × 8–10
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Lat pulldown — 2 × 10
Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
SESSION 3 / Aerobic capacity
Engine
Aerobic capacity
- Rowing ergometer — 5 min easy + 6 × 1 min brisk / 2 min easy
Heart, lungs and working leg muscles. Drive with legs first, then open the hips and finish with arms; reverse the order on return.
- Indoor cycling — optional 10 min easy
Heart, lungs and working leg muscles. Set saddle for a comfortable knee bend and pedal smoothly at a repeatable effort.
- Brisk walk intervals — 5 min cooldown
Heart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
How to progress
Weeks 1–2: 3 rounds at conversational pacing; weeks 3–5: 4; weeks 6–7: 5. Week 8 reduce volume before event.
Recovery and weekly placement
Keep one full easy day after simulation; increase running progressively.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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