The template week
| Day | Session | Notes |
|---|---|---|
| Monday | Strength, lower body | The heaviest leg work, on the freshest legs |
| Tuesday | Quality run or intervals | Often inside a coached session; count it as a hard day |
| Wednesday | Strength, upper body, or easy conditioning | Legs recover while the week keeps moving |
| Thursday | HYROX class | Stations plus running: compromised work with a coach |
| Friday | Optional full-body strength, moderate | Skipped freely when fatigue accumulates |
| Saturday | SIM-ilar or longer easy run | Race rehearsal, or the week's aerobic base |
| Sunday | Off | Actually off. Walking, family, life |
The classes referenced here are real: 15+ weekly HYROX sessions including three 90-minute SIM-ilar race-prep classes, and the full schedule shows where they sit.
Counting classes honestly
The most common planning error is treating classes as neutral and running as extra. A hard HYROX class is a hard day. A SIM-ilar is a very hard day. Once you count them, most people discover they are already training five days a week, and the question changes from what to add to what to protect.
How the week changes as the race approaches
- Twelve to eight weeks out: build the base. Easy running grows, lifting stays honest, one compromised session a week.
- Eight to four weeks out: specific phase. SIM-ilar sessions become the centrepiece, intervals sharpen, strength volume trims.
- Final two weeks: taper. Volume drops by roughly a third to a half, intensity stays in short touches, nothing new is introduced.
If you want this laid out for you with coaching, The Engine Room, our HYROX Prep Camp is exactly that, and it is evergreen: you can join any week.
Where weeks usually break
- The third hard day in a row. Two is a plan, three is a slow-motion injury.
- Easy runs that are not easy, turning recovery days into secret hard days.
- Skipping the quiet day because the week felt fine, until week six collects the debt.
- Race-week panic training. Fitness cannot be gained in the final days, only spent.
