Day 1: Lower Body Strength

1. build up to a 1 rep of 1RM Squat
2. Squat ((3x8@55% of 1RM, 30sec rest)x3 2:30min rest)
3. Lunges with 20kg: ((10x3 30sec rest)x3 2:30min rest)

Progression

1. Increase Weight by 5kg
2. Increase Reps by 1
3. Increase Lunges by 1 each training

Day 2: Zone 2 / Recovery

• 30-50min of Zone 2 Running
• if you have struggles with shin splins you can split up the run in multiple intevalls of 10-20 mins with 1min rest in between

Day 3: Hyrox Simulation

1. Run 1,6km | Zone 2 Pace
2. Burpees 20 | Zone 2 Pace
3. Run 1km | Tempo Pace
4. Burpees 20 | Tempo Pace
5. Run 1km | Tempo Pace
6. Burpees 20 | Tempo Pace
7. Run 1km | Zone 2 Pace
8. Burpees 20 | Zone 2 Pace
9. Run 1,6km | Zone 2 Pace

Progression

Increase Burpees by 1

Day 4: Zone 2 / Recovery

• 30-50min of Zone 2 Running
• if you have struggles with shin splins you can split up the run in multiple intevalls of 10-20 mins with 1min rest in between

Day 5: VO2Max

• 4min run at Zone 5
• 4min rest where you walk 3 mins and in the last minute you start running again (appx. at Zone 2 Pace)

repeat 4 times

Progression

try to increase you average intervall pace by about 3sec each training

Day 6: Rest

Recover from training

Day 7: Long State State Endurance

I personally do a 2h bike ride at Zone 2 Pace, but you could also do a Long run. Build up to a long run that is as long as your predicted Hyrox finish time