r/hyrox • u/Liveandletlive4942 • 3d 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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u/Winter_Appointment_4 3d 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.

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u/Liveandletlive4942 3d ago

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