Hybrid Training Week
One week that builds the four hybrid basics: run, carry, lunge, burpee
The four building blocks
- Burpee: chest to the floor (the race rule), then up. Mistake: half-depth reps
- Farmer carry: stand tall, don't lean. Open race: 2 x 16 kg (women), 2 x 24 kg (men)
- Lunge: back knee touches down, stand tall each rep. Open race bag: 10 kg (W), 20 kg (M)
- Start light: carries at 8-12 kg a hand (about half race weight), lunges bodyweight
- Easy run: a pace where you can talk. Mistake: running every run hard
The 5-day week
- Mon: strength plus carries. Squat, hinge, press, row, then 3 x 40 m carries
- Tue: easy run, 30 to 40 minutes at a pace where you can talk in full sentences
- New to HYROX? Start with 2 rounds of 20 m lunges and 5 burpees; build gradually.
- New to HYROX? Start with 2 rounds at light loads; build toward 4 as you recover.
- Sat: light. A 30-minute walk or easy jog plus mobility. Wed and Sun: full rest
Numbers to track
- Log easy-run pace at the same effort, carry load and distance, lunge load, 10-burpee time
- Week 1: baseline. Log every number from Monday to Friday
- Week 2: add 1 round to Thursday or 10 m to your carries
- Week 3: add 2 kg per hand or to the lunge bag, only if your form stays clean
- Week 4: lighter week. Repeat Friday's mini-race and compare it with week 1
Race prep
- A race is 8 x 1 km runs plus 8 stations and takes about 90 minutes on average (HYROX)
- Pacing: start the first station easier than you feel. Practice run, station, run
- For 1-2.5 h efforts, plan 30-60 g carbs per hour; eat carbs 1-4 h before.
- Check your division's exact weights and rules before race day. They can change each season
Good to know
- Build load slowly and stop a set when your form breaks. New to hard training or have a health condition? Check with your doctor first.
Sources
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