Crafting the Perfect Hyrox Training Plan (Pt 2) - A Comprehensive Guide to Year-Round Periodisation
Successfully tackling the HYROX season isn't about last-minute cramming; it calls for a systematic HYROX training plan that covers every aspect of your physical capabilities across the year. The HYROX event demands a fine balance between strength and endurance, challenging athletes in a variety of fitness modalities. This guide aims to dissect the HYROX training year into key phases—Off-Season, Pre-Season, In-Season, and Peak Season. Each phase comes with its own set of goals, training elements, and nutrition advice. The ultimate aim is to help you peak at optimal times, elevate your HYROX performance, and reduce the risk of injury.
Prioritising Your Races for Your Hyrox Training: The A & B Approach
Our periodised HYROX training plan is designed with the athlete's peak performance in mind, targeting 2-3 key races throughout the competitive season. We categorise these races into A and B events, where A races are your main goals for the year and B races serve as checkpoints or practice runs. The plan starts with an off-season dedicated to General Physical Preparedness (GPP) before transitioning into the Race Build-Up phases leading to your first A or B race. After this, a deload week helps in recovery and resets your focus for the next build-up towards your subsequent A race. This periodisation model allows for multiple peaks within a year, maximising your performance potential for those races that matter the most to you.
Off-Season: Laying the Groundwork (Approximately 4 Months)
The Focus of the Off-Season
The off-season is your opportunity to develop General Physical Preparedness (GPP). This 4-month period is pivotal for building a broad and stable athletic foundation that will support you throughout your HYROX training plan and competition season. Key objectives during this time include:
Aerobic Capacity: Focusing on low-intensity, steady-state cardio exercises, such as jogging, swimming, and cycling, to build a strong aerobic base.
Basic Strength: Utilising multi-joint exercises like squats, deadlifts, and overhead presses to build full-body strength.
Skill Development: Learning or refining fundamental movement patterns, as well as HYROX-specific techniques, to gain a competitive edge.
Injury Prevention: This is also the ideal time to address any weaknesses that could become problematic later.
By the end of the off-season, you should be well-prepared for the more intense and specialised training phases that are to come, making it a crucial part of any HYROX training plan.
Race Build-Up: Customising Your Approach to Your First Major Race of the Year
Intensification Phase (Approx. 4-6 Weeks)
In the Intensification Phase, our emphasis shifts towards fine-tuning the body for the rigours of a HYROX event. Here, we break down the specific changes you can expect.
Strength Training: In this phase, heavier loads and fewer repetitions (around 4-6 per set) are the order of the day. Expect to see classic compound lifts like deadlifts, squats, and presses for maximise strength gains. But also using dynamic lifts to increase power development.
Conditioning: As we pivot towards more event-specific conditioning, you'll experience a focus on improving your running threshold and VO2Max. This aims to elevate your aerobic and anaerobic capabilities for the longer and more intense portions of the race. Ski and Row Ergometer workouts will feature interval sessions, designed to improve your performance in the 1000m segments of the event, even when fatigued.
Moreover, we'll start introducing HYROX-specific workouts into your regimen. These won't be generic workouts but designed meticulously to mirror the demands of a HYROX event. This is where you'll begin to truly grasp the interplay between the various components of HYROX – from running to functional exercises.
Pre-Competition Phase (Approx. 4-6 Weeks)
The final lap before your major race is here, and it's all about race-specific preparation and peak performance.
Strength Training: At this stage, expect more complex lifts and functional exercises that closely mimic the challenges you'll encounter in a HYROX event. While the volume of lifting might taper off, the intensity will remain high, to ensure your maximal strength and power are fully engaged for the race ahead.
Conditioning: In the lead-up to the event, your conditioning work becomes sharply focused on HYROX-specific scenarios. Running intervals will emulate the kind of pace changes and fatigue levels you can expect in the race. The Ergometer intervals will also peak in intensity, simulating the 'race-day' efforts needed to excel in the 1000m segments.
HYROX-Specific Workouts: This is the phase where these workouts take centre stage. Designed to mirror actual race conditions, these workouts are not just about physical exertion but also about strategy, pace-setting, and transition efficiency between running and functional stations.
Taper and Race-Prep Phase (1-2 Weeks)
As you approach your major HYROX event, the taper phase kicks in. This period is critical for physical recovery and mental readiness, allowing your muscles to heal and your energy systems to fully replenish before the big day.
Strength Training: The weights workout early in the week will still be challenging but reduced in volume, maintaining intensity but with fewer sets and reps. This ensures that you maintain muscle engagement without causing fatigue or muscle breakdown.
Conditioning: You'll still engage in an interval running session, retaining the intensity but cutting back on volume. The aim is to keep your systems firing at full throttle without the risk of overtraining.
Light Shake-Out and Mobility Session: A couple of days before the race, consider a light shake-out session focusing on mobility, movement, and mental preparedness. This session isn't about breaking a sweat but rather about fine-tuning your body and mind.
Stay tuned for Part 3 of our HYROX training series, where we'll delve into the intricacies of a typical training week, helping you understand how to optimise every session for maximal gains. Don't miss it!
Get more support
If you're inspired to take your HYROX training to the next level, don't miss the opportunity to sign up for our specialised 12-week HYROX Build Programme. Tailored to prepare you for peak performance, this plan integrates strength, conditioning, and skill work, setting you up for success in your upcoming HYROX events.
Ready to commit to excellence? Click here to get started on your HYROX journey with us.