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📱 MOBILE HYROX TRAINING PLAN

Race Goal: October 5th - Sub 1:10:00

🗓️ WEEK 1 (June 30 - July 6)

Phase: Base Building

MONDAY - REST DAY

Complete rest
Light stretching/mobility (10min)
Hydration focus

TUESDAY - Urban Heros OR Upper Strength

Option A: Urban Heros Class

Attend class - focus on technique
10min easy bike cooldown
Rate knee comfort (1-10): ___

Option B: Upper Body Strength

Warm-up: 10min bike + mobility
Pull-ups: 4 x 6-8 reps
Rowing: 4 x 500m @ 2:15-2:20 pace
DB Chest Press: 3 x 8-10
Lat Pulldowns: 3 x 10-12
Farmers Carry: 3 x 30m @ 15kg each
Planks: 3 x 45-60sec
Cooldown: 10min easy bike

WEDNESDAY - Conditioning + Skills

Warm-up: 12min bike + activation
Ski Erg: 4 x 1000m @ 2:05-2:10 pace
Wall Balls: 4 x 15 @ race weight
Sandbag Lunges: 3 x 20 steps
Burpee technique: 3 x 5 perfect reps
Sled push: 3 x 25m light weight
Cooldown: 15min bike + stretch

THURSDAY - Urban Heros OR Technique

Option A: Urban Heros Class

Attend class - focus on pacing
15min mobility post-class
Rate session intensity (1-10): ___

Option B: Technique & Conditioning

Warm-up: 15min bike moderate
Burpee broad jumps: 3 x 8 (step variation)
Broad jump practice: 5 x 3 jumps
Sled pulls: 4 x 25m @ 60% race weight
Romanian deadlifts: 3 x 8
Single-arm rows: 3 x 10 each
Bike intervals: 15min (30sec on, 90sec easy)

FRIDAY - Strength/Power

Warm-up: 15min bike + dynamic warm-up
Deadlifts: 4 x 5 @ 75-80% 1RM
Pull-ups: 4 x max-2 reps
DB Thrusters: 3 x 8
Step-ups: 3 x 10 each leg
Farmers Carry: 3 x 40m @ 15kg each
Rowing: 3 x 400m @ 2:05 pace
Plank-to-push-up: 3 x 8
Cooldown: 10min bike + mobility

SATURDAY - Long Endurance

Cycling Week:

60-75min steady ride
Include: 6 x 3min moderate, 2min recovery
Conversational pace throughout
Rate energy after (1-10): ___

Running Week (every 2nd Saturday):

Warm-up: 15min easy jog
Main: 6 x 3min @ 5K pace, 90sec recovery
Cooldown: 15min easy + walk

SUNDAY - Recovery + Weakness

30min easy bike ride
Wall Ball practice: 5 x 15 @ race weight
Sandbag carry: 3 x 50m @ race weight
Ski Erg: 3 x 2min easy pace
Mobility/foam rolling: 20min
Weekly reflection: What went well? ___

🗓️ WEEK 2 (July 7-13)

Phase: Base Building

MONDAY - REST DAY

Complete rest
Check knee status
Meal prep for week

TUESDAY - Urban Heros OR Upper Strength

Option A: Urban Heros Class

Attend class
10min easy bike cooldown
Knee comfort: ___/10

Option B: Upper Body Strength

Warm-up: 10min bike + mobility
Pull-ups: 4 x 6-8 reps
Rowing: 4 x 500m @ 2:15-2:20
DB Chest Press: 3 x 8-10
Lat Pulldowns: 3 x 10-12
Farmers Carry: 3 x 30m @ 15kg each
Planks: 3 x 45-60sec
Cooldown: 10min bike

WEDNESDAY - Conditioning + Skills

Warm-up: 12min bike + activation
Ski Erg: 4 x 1000m @ 2:05-2:10
Wall Balls: 4 x 15 @ race weight
Sandbag Lunges: 3 x 20 steps
Burpee technique: 3 x 5 reps
Sled push: 3 x 25m
Transition practice: 5min
Cooldown: 15min bike + stretch

THURSDAY - Urban Heros OR Technique

Option A: Urban Heros Class

Attend class
15min mobility post-class
Session intensity: ___/10

Option B: Technique & Conditioning

Warm-up: 15min bike moderate
Burpee broad jumps: 3 x 8
Broad jump practice: 5 x 3
Sled pulls: 4 x 25m @ 60% race weight
Romanian deadlifts: 3 x 8
Single-arm rows: 3 x 10 each
Bike intervals: 15min

FRIDAY - Strength/Power

Warm-up: 15min bike + dynamics
Deadlifts: 4 x 5 @ 75-80% 1RM
Pull-ups: 4 x max-2
DB Thrusters: 3 x 8
Step-ups: 3 x 10 each
Farmers Carry: 3 x 40m @ 15kg
Rowing: 3 x 400m @ 2:05
Plank-to-push-up: 3 x 8
Cooldown: 10min bike + mobility

SATURDAY - Long Endurance

Running Week:

Warm-up: 15min easy jog
Main: 6 x 3min @ 5K pace, 90sec recovery
Cooldown: 15min easy + walk
Post-run knee check

Cycling Week:

60-75min steady ride
6 x 3min moderate efforts
Energy rating: ___/10

SUNDAY - Recovery + Weakness

30min easy bike
Wall Balls: 5 x 15
Sandbag carry: 3 x 50m
Ski Erg: 3 x 2min easy
Mobility: 20min
Week 2 progress notes: ___

🗓️ WEEK 3-4 (July 14-27)

Continue Base Building Pattern

[Following same structure as Weeks 1-2, with slight progressions]

Week 3 Progressions:

Increase Farmers Carry to 17.5kg each hand
Wall Balls: 4 x 18 reps
Sled pulls: Increase to 70% race weight

Week 4 Progressions:

Pull-ups: Aim for 1 extra rep per set
Rowing pace: Target 2:12-2:15/500m
Burpee broad jumps: 3 x 10 reps

🗓️ WEEKS 5-8: BUILD STRENGTH

Key Focus: Strength endurance, higher volume

Sample Week 5 Layout:

TUESDAY - Urban Heros OR Strength Circuit

Option B: Strength Circuit

Warm-up: 12min bike + activation
Circuit A (3 rounds):
- Deadlifts: 6 reps @ 75-80% 1RM
- Pull-ups: Max reps -2
- Sled Push: 25m @ race weight + 10kg
- Rest 90sec between, 3min between rounds
Circuit B (3 rounds):
- DB Thrusters: 10 reps
- Rowing: 300m @ strong pace
- Farmers Carry: 40m @ 17.5kg each
- Rest 60sec between, 2min between rounds
Core circuit: 10min

FRIDAY - Conditioning + Skills

Warm-up: 15min bike with pick-ups
Burpee Conditioning:
- 5 rounds: 5 burpee broad jumps + 200m bike
- Focus: consistent jump distance
Strength Endurance:
- Wall Balls: 4 x 25 @ race weight (target sub-2:30)
- Sandbag Lunges: 3 x 20 steps
- Sled Pull: 3 x 25m @ race weight
Finish: 20min bike steady

🗓️ WEEKS 9-12: RACE SPECIFIC

Key Focus: Race pace, specific adaptations

Sample Week 9 Modifications:

FRIDAY - Race Pace Conditioning

Warm-up: 20min bike progressive
Race Simulation Blocks:
- Block 1: 600m run + 15 burpee broad jumps
- 5min active recovery
- Block 2: 400m run + 25 wall balls
- 5min active recovery
- Block 3: 600m run + sled pull 25m

Target Paces:

Runs: 4:45-4:50/km
Burpee broad jumps: Sub-2:45 for 15 reps
Wall balls: Sub-2:15 for 25 reps

SUNDAY - Skills + Recovery

30min easy bike
Technical Practice:
- Sled pull: 6 x 25m @ race weight (perfect technique)
- Ski Erg: 4 x 1000m @ race pace + 5sec
- Sandbag lunges: 3 x 30 steps @ race weight
30min mobility/massage

🗓️ WEEK 13: PEAK WEEK

Sept 23-29

TUESDAY - Peak Intensity

Urban Heros OR Peak Strength

Maximum intensity session
Perfect race simulation
Post-session: Rate RPE ___/10

WEDNESDAY - Race Rehearsal

Full race simulation with partner
Target: 5-8min faster than Berlin (1:08-1:10)
Practice transitions, pacing, nutrition
Time achieved: ___
Notes for race day: ___

FRIDAY - Sharpening

Warm-up: 15min easy
Main: 6 x 90sec @ race pace + 10sec
Full recovery between reps
Cooldown: 15min easy
Feeling sharp? Y/N: ___

SATURDAY - Final Long Session

60min cycling with race-pace efforts
Practice race-day fueling
Final equipment check

🗓️ WEEK 14: RACE WEEK

Sept 30 - Oct 5

MONDAY (Sept 30) - Complete Rest

No training
Hydration focus
Early bedtime
Equipment preparation

TUESDAY (Oct 1) - Light Activation

Urban Heros OR Easy Session

Option A: Very light Urban Heros class
Option B: 30min easy bike + 10min activation
Avoid fatigue completely
Mobility work: 15min

WEDNESDAY (Oct 2) - Technical Polish

Light technique work (20min max):
- 10 easy wall balls
- Light sled push/pull
- 5 perfect burpee broad jumps
Focus: movement quality only
Extended mobility: 30min
Confirm race logistics

THURSDAY (Oct 3) - Complete Rest

No training whatsoever
Hydration
Race preparation
Early bedtime (9pm)

FRIDAY (Oct 4) - Race Prep

15min easy bike
5min race pace efforts (very short)
Equipment final check
Carb loading dinner
Bedtime: 9pm latest

SATURDAY (Oct 5) - RACE DAY! 🏆

Pre-Race (3 hours before):

Race day breakfast
Arrive at venue 90min early
Dynamic warm-up: 15min
Practice 2-3 race pace efforts
Partner strategy review

Race Strategy:

Target overall time: 1:08-1:10
Run pace: 4:45-4:50/km
Burpee broad jumps: <2:45
Sled pull: <3:15
Stay with partner throughout

Post-Race:

Cool-down walk: 10min
Celebrate! 🎉
Race time achieved: ___
Reflections: ___

📊 WEEKLY TRACKING

Quick Daily Check-ins:

Energy Level (1-10): ___
Knee Comfort (1-10): ___
Sleep Quality (1-10): ___
Motivation (1-10): ___

Weekly Assessments:

Training Load Tolerance: Good/Moderate/Struggling
Urban Heros Day This Week: Tue/Thu
Key Achievement: ___
Area for Improvement: ___

Monthly Tests (End of each phase):

Month 1 (End July):

5km run time: ___
Max pull-ups: ___
10 burpee broad jumps time: ___
50 wall balls time: ___

Month 2 (End August):

5km run time: ___
Max pull-ups: ___
10 burpee broad jumps time: ___
50 wall balls time: ___

Month 3 (End September):

Race simulation time: ___
Confidence level (1-10): ___

🎯 RACE DAY TARGETS

Overall Goal: Sub 1:10:00 (4-6min improvement)

Station Targets:

Burpee Broad Jumps: <2:45 (23sec improvement)
Sled Pull: <3:15 (28sec improvement)
Maintain 4:45-4:50/km pace throughout all runs
Strong finish in final 1km

Success Metrics: ✅ Time goal achieved ✅ Stayed with partner ✅ No knee issues ✅ Felt strong throughout ✅ Executed race plan

🚨 KNEE MANAGEMENT REMINDERS

Daily Protocol:

10min morning mobility
Ice after high-impact sessions
Monitor pain/swelling

Weekly Protocol:

2x massage/soft tissue work
Yoga/deep stretching session
Assess knee status (1-10)

Modifications When Needed:

Replace running with cycling
Use step-up burpees
Extra warm-up time
Reduce training if pain >5/10

Content is user-generated and unverified.

Mobile Hyrox Training Plan - Daily Checklists | Claude