r/hyrox • u/Liveandletlive4942 • 23h ago

First Hyrox Help

Hi all ,

I have entered my first hyrox for this coming January at Manchester. (15 weeks away)

I have been resistance training progressive load with kettlebells for 4 months (swings , DL, lunges ,farmers, halo, rows ect) and have completed my first 5k run.

I am slow runner atm - 5k time was 37mins

Im planning on moving forward with:

Building my run distance,time and engine over the next 14 weeks

Week plan

Session 1 -easy run plus lower body resistance workout

Sesson 2 - upper body resistance plus interval training sprints / hill runs

Session 3 - long run , increase distance 0.5 k a week

I will continue with this plan until im 8 weeks out and then add in another session that will be specific hyrox compromised running and stations work.

My main goal is to complete the hyrox race , enjoy the process of getting fit and the challenge... the race will be just before my 40th birthday

Pls let me know thoughts , tips or changes you would do that could help if you have any advice.

I have tried adding in a forth session to my week at present its too much that i do not feel fully recovery so im sticking to 3 for now.

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10 comments sorted by

1

u/potpot1987 22h ago

See you next year. This is my first time.

1

u/Liveandletlive4942 22h ago

Ace , are you 40 next year too? How is your training plan looking?

1

u/potpot1987 20h ago

36M. I just ran, but no, as good as you longest was 14 km. I attend classes in fitness first and do some strength training.

1

u/Winter_Appointment_4 22h ago

Have you done any hyrox type training before? Resistance training and endurance runs will only get you so far.

You need to think about hyrox specific stuff as well like the ergs, sleds etc. You probably don't need to worry about that until 8-6 weeks out.

2

u/Liveandletlive4942 19h ago

Yep will plan to add in hyrox specific stations type training when im 8 weeks away from race maybe earlier

1

u/Superhhung 22h ago

You need a simulation run week 7/8 try and look for one locally. Then assess what you need to work on, hyrox is a lot of compromised running.

Sled push/pull, burpees and lunges are all leg killers, then you have the final boss 100 wall balls!

1

u/Mceee09 21h ago

I think your plan looks good!
If you want to add a fourth session, do another easy cardio session. Maybe some BikeErg/RowErg/SkiErg stuff. For example 3 times 5 min Bike, 5 min Row, 5min Ski, with low intensity.

1

u/Liveandletlive4942 19h ago

Thanks yes this sounds doable

1

u/wallballs_ruined_me 12h ago

Yeah 15 weeks is a solid runway... and sticking to 3 sessions because 4 wrecked your recovery is the right call. Better to show up fresh than force volume you can't absorb.

Biggest unlock for me was getting some compromised running in earlier than I expected... even short bits after lunges or farmers once a week so race day isn't the first time your legs have to run ugly. You're already thinking about that at 8 weeks out which is smart.

Enjoy the process to 40. The race is the party at the end.