Description:
Seven-week hybrid block built around developing full Hyrox race capacity while preserving (and potentially progressing) sub-19 5 K speed.
Combines running efficiency, sled power, and hybrid transitions with threshold-aerobic work to maintain leg speed and resilience.
Structure:
Mon: Recovery / Mobility
Tue: Threshold Intervals + KB Lower (PM Home Work)
Wed: Erg + Easy Run + KB Upper
Thu: Compromise (Lift + Sled + Run) + PM Simple & Sinister
Fri: Easy Run / Active Recovery
Sat: Strength Primer + Engine Hybrid (Gym)
Sun: Long Run w/ Progressive Finish
Weekly Flow:
Weeks 1–3: Build – progressive hybrid load (speed, sled, transitions)
Week 4: Deload + Parkrun TT (speed check)
Weeks 5–6: Peak – race-simulation circuits + power emphasis
Week 7: Race-week activation – light hybrid touches + mobility
Focus:
Build sustainable Hyrox engine and sled strength
Preserve 5 K speed and aerobic sharpness
Refine efficiency around 4:10–4:20 /km run pace