HYROX PEAK-WEEK TRAINING PLAN
Published: 07/11/2025, By: Ethan Allen
After training for three doubles and two singles HYROX races – and cutting eight minutes off his time – it’s safe to say that Ethan Allen knows a thing or two about showing up to HYROX in peak condition. In this piece, the Sports Direct ambassador breaks down what a peak week of training looks like for him, so you can smash your next HYROX. Save this down and give it a try!
This is your peak performance week – the most intense and specific block of HYROX training in your cycle. The goal of this phase is to get strong, get fast, and stay efficient under fatigue. Imagine you’re 4-8 weeks out from race day: this is the time to truly send it, push your limits, sharpen your engine, and rehearse race-like efforts to build confidence and conditioning.
You’ve built the base – now it’s time to put it to the test. Follow the plan below, lock in, and see just how far you can push your performance. Let’s go all in for your next HYROX.
MONDAY: STRENGTH & STEADY RUN
This is a double day – you can either deliver on this session in one longer session, or split it into two. This is your volume foundation day – make sure you focus on form, push the strength session towards your limits, and keep that heart rate steady for the run. And, obviously, remember to warm those limbs up before you smash these sessions.
LOWER-BODY STRENGTH (MODERATE-TO-HEAVY COMPOUND LIFTS)
Session #1
- Main Lift – Go Heavy
Start with one big compound move: Squats or Deadlifts. These are your strength-builders. Go for 4 sets of 6-8 reps, resting 2-3 minutes between sets. Focus on perfect form first, then gradually increase the weight. The goal is to move something heavy, not rush it.
- Dumbbell Circuit – Full Body Burn
Next, grab your dumbbells for a quick circuit. Every 90 seconds, perform one movement before moving on to the next. You’ll do 3 rounds total, 8–12 reps each:
- Dumbbell Front Squats
- Dumbbell Overhead Press
- Bent-Over Dumbbell Rows
This one hits legs, shoulders, and back – a solid all-around strength combo. Keep your pace steady and focus on clean, controlled reps.
- Sled Work – Power & Drive
Now it’s time to move some weight fast. Push or pull a sled for 4 rounds of 12.5 meters using your race weight (or heavier if you’re feeling strong). Rest 60–90 seconds between rounds. No sled? Swap in farmer’s carries or walking lunges – same grit, same payoff.
- Finisher – 9-Minute Conditioning Circuit
Finish strong with a short but intense conditioning piece. You’ll spend 1 minute at each station, then repeat the circuit 3 times (9 minutes total):
- 15-20 Wall Balls
- 15-20 calories on the Bike Erg
- 1 minute rest
Push the pace, breathe steady, and stay consistent. This one will test your endurance and mental grit.
- Optional Session
If you’ve got energy later (or the next day), add a 6-8k Zone 2 run (that means keeping a steady, conversational pace. This helps build aerobic endurance and supports recovery.
Nutrition & Hydration
Fuel up before and after your session. Aim for high-protein meals to rebuild muscle and carbs to keep your energy high. Don’t forget to hydrate well – water and electrolytes are key, especially after tough sessions.
TUESDAY: INTERVALS & STATION TECHNIQUE
Today's workout is all about finding your race pace and getting comfortable under fatigue. You'll combine fast running intervals with functional station work to simulate real race conditions - that feeling of pushing hard, then transitioning quickly into the next challenge.
Pro Tip: Pay attention to how your body feels as you move from the run into the stations. This is called "compromised running" - running while tired - and mastering it is key to race-day performance. If you're on a treadmill, add at least 0.5% incline to mimic outdoor conditions.
Session #2
- Warm-Up (10 minutes)
Start with an easy jog to get your legs moving and heart rate up. Include a few short accelerations to prep for race pace.
- Run Intervals
Run 6-8 x 600m at your race pace, resting 90 seconds between each. Keep your effort consistent – it should feel tough but sustainable. You're training your body to hold speed even when fatigue sets in.
- Station Block – Technique & Transitions
After your intervals, move into a block of race-style stations. Use moderate weights and focus on quick, smooth transitions between exercises. Rotate through these movements for your 6-8 rounds:
- Burpee Broad Jumps
- Wall Balls
- Farmer's Carry
- 250m Row
Choose 2-3 stations per round, changing them up to build versatility and familiarity.
Nutrition & Hydration
Fuel smart. I usually go for carbs before my session to power those intervals, and protein after to help with recovery. Stay hydrated throughout – think race-style prep with water and electrolytes.
WEDNESDAY – HYROX SIMULATION (80–90% EFFORT)
This is your full race simulation – time to put everything together and see how your training pays off. Treat this like the real thing: wear your race kit, test your nutrition, and practice smooth transitions between stations. Today's all about learning what works for you before the big day.
Pro Tip: Don't go out too fast - trust me, it's a common mistake! On Burpee Broad Jumps, focus on keeping your heart rate under control and try using a step-up technique if needed. Break the race into sections and play to your strengths - steady pacing always wins over burning out early.
Session #3
- Full HYROX circuit – all stations, all reps
1k run + all 8 stations.
Keep the pace controlled, not all-out. Focus on transitions, breathing, pacing, and sled technique. Think of this as your dress rehearsal. Note how you feel, what gear works best, and how your body responds – at this stage, every detail counts.
THURSDAY: RECOVERY CARDIO & MOBILITY
By Thursday, after three solid sessions, your legs and lungs might be feeling it. Today's session is lighter and purposeful, designed to help you recover while keeping movement and technique sharp. Focus on controlled heart rate, good form, and resetting your body for the final push of the week.
Pro Tip: This isn't a rest day! Lighter sessions are just as important – they help you recover, improve efficiency, and prevent burnout.
Session #4
- Low-intensity cardio
Pick your favourite – bike, ski, or run – and aim for 30-45 minutes. For example, you could do 3 minutes on the Bike Erg, Ski Erg, or a run, take 2 minutes to catch your breath, then repeat a few times until you hit about 45 minutes.
- Full-body mobility
Take some time to stretch, roll, and loosen any tight areas. If you can, jump in the sauna too – it’s optional but fantastic for recovery!
Keep your movements smooth and controlled, and focus on steady breathing. Today isn’t about going all out – quality over intensity is the name of the game.
Nutrition & hydration
Focus on nutrient-dense foods that support recovery, and try to keep your protein intake consistent throughout the day. Don’t forget to stay hydrated – it’s key for both recovery and performance.
FRIDAY: STRENGTH & CONDITIONING
It’s time to pick the intensity back up! Today we’re all about building muscular endurance under fatigue, so pay attention to your form and stay strong even when you’re tired. On the finisher, keep your transitions tight and give it everything you’ve got – this is where the gains happen.
Pro Tip: Even when you’re pushing hard, focus on good technique – it’s better to move well than fast.
Session #5
- Pull-Ups
4 x 6-8 reps – add weight if you can handle it safely.
- Dumbbell Circuit
3 rounds, 8-12 reps each, moving every 90 seconds:
- DB Front Squats
- DB Overhead Press
- Bent-Over DB Rows
Treat it like a mini-circuit – start the next movement after 90 seconds.
- Sled Work
4 x 12.5m – push or pull at race weight, or heavier if you’re feeling strong.
- Finisher (short and sharp):
5 rounds of:
- 10 Wall Balls
- 200m Run
- 10 Lunges
- 200m Row
Keep transitions quick – this is where you push endurance under fatigue.
SATURDAY – THRESHOLD RUN & STATION SPRINTS
You’ll notice we split the runs into different formats: easy, intervals, and threshold. Each one is important for HYROX, but today is threshold day. If you run it properly, it’s probably the hardest session mentally, but that’s exactly why it’s so valuable. You’ve got this.
Pro Tip: HYROX is just as much a mental challenge as a physical one. Use this session to push your mental capacity – simulate that mid-race discomfort, stay focused, and embrace the challenge.
Session #6
Today is all about building your mental and physical toughness.
- Conditioning Block
Start with a 25-minute tempo run, gradually building to an uncomfortable but sustainable pace. Get that heart rate right up there, as close to race pace as you can safely manage. Once the run is done, take minimal rest and move straight into the stations.
- Station block
4 rounds of:
- 250m Row
- 12 Wall Balls
- 20m Sled Push
- 250m Run
Focus on controlled movement under fatigue – this is where your endurance and mental strength really get tested. Keep transitions quick and smooth.
Nutrition & Hydration
Carb up before this session – it's a high-output day. Stay well hydrated before and after to support performance and recovery.
SUNDAY: ACTIVE RECOVERY & OPTIONAL LIGHT SESSION
Yes now! You’ve made it through a tough week. By now, you’re probably feeling fatigued and sore, and that’s completely normal. Today is designed to be easier – listen to your body and rest if you need to.
Pro Tip: Think of this session as the landing pad for your week. Use it to reset, recover, and prepare for the week ahead.
Session #7
- Easy recovery
- 30 min easy jog or low-intensity Zone 1 bike or row
- Mobility work – stretch, foam roll, and loosen tight areas
- Optional: Sauna if you have access - great for recovery and relaxation
Nutrition & hydration
Focus on rebuilding and refuelling with anti-inflammatory foods, healthy fats, and plenty of hydration ( and treat yourself if you like – you’ve earned it!)
THIS IS YOUR HEAVIEST WEEK, SO EXPECT FATIGUE AND EMBRACE IT
There’s no way around it – it’s part of the process. Just remember to make sleep and nutrition non-negotiable every day, as they’ll directly affect how well you handle the intensity. Pay close attention to how your body feels under load; this will guide your taper and help you perform at your best.
Keep your technique razor-sharp during full simulations, and take time to prep your gear, your plan, and your race mindset well in advance. Approach the week with focus and intention – it’s all setting you up for race day success.
Now all there’s left to do is to go smash it!
All images featured are taken from @eeallen_ Instagram
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