HYROX Mixed Doubles Training
49 days until race day!
Calendar
My Workouts
Rest Times
Race Stations
Teamwork
Gear
Rules
May 2025
Sun
Mon
Tue
Wed
Thu
Fri
Sat
1
Active Recovery
Activity 30 minutes
Foam Rolling
Low
2
Run Intervals
Warm-up
400m Intervals 8× 400m
Cooldown
High
3
Hyrox Mini Simulation (~25%)
Warm-up
Simulation
Cooldown
Medium
4
Rest
Rest
Low
5
Strength
Warm-up
Front Squat 4×8
Romanian Deadlift 3×8
Bench Press 3×8
Lat Pulldown 3×10
Cooldown
Medium
6
5km Steady Run
5km Run 5km
Cooldown
Medium
7
Engine Builder Circuit
Circuit
Cooldown
High
8
Active Recovery
Yoga or Walk
Low
9
Tempo Intervals
Tempo Intervals 3× 1km
Cooldown
High
10
Hyrox Simulation (~30%)
Simulation
Cooldown
Medium
11
Rest Day
Rest
Low
12
Heavy Strength
Back Squat 5×5
Deadlift 4×5
Push Press 3×6
DB Walking Lunges 3× 20m
Cooldown
High
13
800m Repeats
800m Intervals 4× 800m
Cooldown
High
14
Circuit Focus (Burpees + Carries)
Circuit
Cooldown
High
15
Active Recovery
Active Recovery
Low
16
TODAY
Easy 3km Jog
Easy Run 3km
Cooldown
Low
17
Hyrox Half-Race Simulation (~50%)
Simulation
Cooldown
High
18
Rest
Rest
Low
19
Ultimate Frisbee (Game Night)
Game 1–1.5 hours
Optional Recovery
High
20
Full Body Strength + Wall Ball Finisher + Zone 2 Jog
Warm-up 5–10 min
Back Squat 4×6
Deadlift 3×6
Bench Press 3×6
Barbell Row 3×8
Wall Balls 3×20
Zone 2 Jog 20–25 min
Cooldown
High
21
Threshold Circuit + Mobility
Circuit
Rest
Mobility 20 min
High
22
Speed Intervals
Warm-up
200m Intervals 6× 200m
Cooldown 5-10 min
High
23
Zone 2 Run + Mobility
Zone 2 Run 30-40 min
Mobility Flow 20-30 min
Optional
Low
24
Simulation: Stations 5–8
Simulation
Split Strategy
Race Day Practice
Cooldown 10 min
High
25
Full Recovery
Optional
Focus
Low
26
Ultimate Frisbee (Game Night)
Game 1-1.5 hours
Recovery
High
27
Full Body Strength + Finisher + Aerobic Jog
Warm-up 5 min
Deadlift 4×6
Front Squat 4×6
Push Press 3×6
Barbell Row 3×8
Finisher (3 Rounds)
Aerobic Cooldown 10-15 min
Cooldown
High
28
Engine Circuit + Mobility
Circuit
Rest 3-4 min
Mobility 20 min
High
29
Speed Intervals (800s)
Warm-up 5-10 min
800m Intervals 4× 800m
Cooldown 5-10 min
High
30
Zone 2 Run + Mobility
Zone 2 Run 30-40 min
Mobility Flow 20-30 min
Optional
Low
31
Full HYROX Simulation (All 8 Stations)
Simulation
Race Practice
Cooldown 10 min
High
Workout Details
Easy 3km Jog
Low Intensity
Day 18
Description
Super relaxed pace ~6:30/km
Exercises
Easy Run
Distance: 3km
~6:30/km
Cooldown
Light stretch post-run
Strength
Cardio
Hyrox
Intervals
Simulation
Circuit
Recovery
Race Day