BROWSE A FICTIONAL TRAINING PROFILE
A clear purpose for every training day.
Intermediate · race preparation · 12 weeks · 4 days a week. These examples use full equipment access.
Week 1 · Continue your training
78 estimated main running minutes · 2 strength sessions. Warm-up time is additional to running work.
Monday 12 Oct
Strength A · easy running
4 lifts · 3 × 8 reps → 23 min easy run
75 min totalControlled lifting · 3 reps in reserve
Strength technique first. Keep the later work easy.
View the workout blocks
Warm up · Walk and rehearse the movements
8 min · Easy / comfortable
Walk easily for 3 minutes. Use the remaining 5 minutes to rehearse the first two movements without load, then with a light warm-up load.
Strength A · Goblet squat
3 × 8 reps · Leave 3 good repetitions in reserve
Hold a dumbbell close to your chest. Use a comfortable depth and a steady pace. Choose a load with 2–3 repetitions in reserve. Choose a controllable load. Finish all sets before moving on. Record the load actually used.
Recovery: 90 sec between sets
Strength A · Dumbbell Romanian deadlift
3 × 8 reps · Leave 3 good repetitions in reserve
Keep the weights close, soften your knees and hinge through your hips. Finish each set while you can still control the movement. Choose a controllable load. Finish all sets before moving on. Record the load actually used.
Recovery: 90 sec between sets
Strength A · Dumbbell floor press
3 × 8 reps · Leave 3 good repetitions in reserve
Lower with control, pause gently on the floor and press without rushing. Choose a controllable load. Finish all sets before moving on. Record the load actually used.
Recovery: 90 sec between sets
Strength A · One-arm supported row
3 × 8 reps each side · Leave 3 good repetitions in reserve
Support yourself on a bench and pull the weight towards your hip. Keep the torso steady. Choose a controllable load. Finish all sets before moving on. Record the load actually used.
Recovery: 90 sec between sets
Change of activity · Reset before running
3 min · Easy · 2–3 / 10
Put the weights away, take a drink and check that your stride feels comfortable before easy running.
Easy running · Conversational running
23 min · Easy · 2–3 / 10
Keep full-sentence conversation comfortable. Slow down or walk if breathing becomes strained. Easy effort is not a measured heart-rate zone.
One station skill · SkiErg
3 × 200 m · Controlled technique · around 4–5 / 10
Use smooth strokes, with a relaxed return. Stay in control of your breathing.
Recovery: 90 sec between sets
Cool down · Easy walking
5 min · Easy / comfortable
Walk until breathing settles. No extra intervals or finishers.
Wednesday 14 Oct
Threshold running
3 × 5 min controlled threshold effort
34 min totalComfortably hard · 6–7 / 10
Running quality, with no strength work afterwards.
View the workout blocks
Warm up · Easy jog and movement preparation
10 min · Easy / comfortable
Start with a comfortable walk, then build to an easy jog. Keep full-sentence conversation possible.
Running work · Controlled threshold effort
3 × 5 min · Comfortably hard · 6–7 / 10
Continue a familiar controlled effort. Start the first repetition conservatively; finish with enough control to repeat it.
Recovery: 2 min easy walk or jog between repetitions
Cool down · Easy walking
5 min · Easy / comfortable
Walk until breathing settles. No extra intervals or finishers.
Friday 16 Oct
Strength B · station skills
4 lifts · 3 × 8 reps → Sled pull + Wall balls
53 min totalControlled lifting · 3 reps in reserve
Strength technique first. Keep the later work easy.
View the workout blocks
Warm up · Walk and rehearse the movements
8 min · Easy / comfortable
Walk easily for 3 minutes. Use the remaining 5 minutes to rehearse the first two movements without load, then with a light warm-up load.
Strength B · Dumbbell Romanian deadlift
3 × 8 reps · Leave 3 good repetitions in reserve
Keep the weights close, soften your knees and hinge through your hips. Finish each set while you can still control the movement. Choose a controllable load. Finish all sets before moving on. Record the load actually used.
Recovery: 90 sec between sets
Strength B · One-arm supported row
3 × 8 reps each side · Leave 3 good repetitions in reserve
Support yourself on a bench and pull the weight towards your hip. Keep the torso steady. Choose a controllable load. Finish all sets before moving on. Record the load actually used.
Recovery: 90 sec between sets
Strength B · Goblet squat
3 × 8 reps · Leave 3 good repetitions in reserve
Hold a dumbbell close to your chest. Use a comfortable depth and a steady pace. Choose a load with 2–3 repetitions in reserve. Choose a controllable load. Finish all sets before moving on. Record the load actually used.
Recovery: 90 sec between sets
Strength B · Dumbbell floor press
3 × 8 reps · Leave 3 good repetitions in reserve
Lower with control, pause gently on the floor and press without rushing. Choose a controllable load. Finish all sets before moving on. Record the load actually used.
Recovery: 90 sec between sets
Station skills · Sled pull
3 × 15 m · Controlled technique · around 4–5 / 10
Use a manageable load. Rehearse rope management and steady steps with qualified instruction.
Recovery: 90 sec between sets
Station skills · Wall balls
3 × 8 reps · Controlled technique · around 4–5 / 10
Use a manageable ball. Practise squat depth and target contact. Break the work before technique deteriorates.
Recovery: 90 sec between sets
Cool down · Easy walking
5 min · Easy / comfortable
Walk until breathing settles. No extra intervals or finishers.
Sunday 18 Oct
Long easy run
40 min easy running
55 min totalEasy · 2–3 / 10
Build aerobic endurance at a repeatable, conversational effort.
View the workout blocks
Warm up · Easy jog and movement preparation
10 min · Easy / comfortable
Start with a comfortable walk, then build to an easy jog. Keep full-sentence conversation possible.
Running work · Conversational running
40 min · Easy · 2–3 / 10
Keep full-sentence conversation comfortable. Slow down or walk if breathing becomes strained. Easy effort is not a measured heart-rate zone.
Cool down · Easy walking
5 min · Easy / comfortable
Walk until breathing settles. No extra intervals or finishers.
Why this route and what it leaves out
- Intermediate route; 4 training days and a 75-minute session window.
- Opening running: about 98 minutes including the full running warm-up allowance, compared with 120 recent weekly minutes.
- You reported consistent training and regular quality running, so familiar controlled work appears in your opening week.
- Easy running builds aerobic volume around quality work, strength and station loading. It does not indicate a beginner plan.
- Your longest run and time window limit the opening easy sessions. A higher recent volume does not mean every minute must be replaced by this plan.
- When quality running is assigned, it has its own day. Combined workouts put strength first, then easy running or station skills.
- Two strength days, one main running session and a separate long easy run. A fifth day adds easy volume.
- One continuous workout per day.
- This revision changes authored prescriptions. Its exact doses are prepared for specific qualified coach review.
Browsing does not change your account. Current programme rules reviewed by a certified HYROX trainer. Exact doses are authored choices; research does not validate an individual plan.
Find your own starting point.
This sample uses fictional answers. Your recent training, available time and equipment shape your own preview.
Preview my own planLog in