Hyrox lead-in training programme
The LFG Hyrox week
The best way to use your LFG membership to get ready for a competitive Hyrox. Five classes a week, plus two run top-ups. Every session has a job. Hit them all, every week.
Your week
Wednesday + Saturday hybrid sessions are optional. Add them if you're recovering well and feel good. If you're flat, sore or sleeping badly, rest instead. The five key sessions come first.
Exception: the first Wednesday of every month is the track session. Treat it as a key session, not an optional one. Lock it in your calendar and turn up fresh.
The sessions
A long mixed piece across the ergs, running and stations. Find a hard pace you can hold, not one you can sprint. It builds the work capacity to keep moving for the full race.
Roughly your 10K pace, on the ergs or the treadmill. Controlled and repeatable. This is the pace you'll hold for most of race day, so build it here.
Sleds, lunges and wall balls take strength. It keeps your stations moving and your running intact late in the race. Don't skip it to do more cardio.
Running mixed with stations, under fatigue. Treat it like race practice: pace it, transition fast, and learn where you fade.
Finish your strength session, then jump on the treadmill for one of these. Controlled, not all out. You're training yourself to run well on tired legs, which is exactly what race day asks for.
The rules
Tuesday and Sunday are the big efforts. Thursday and the top-ups stay at RPE 7.
Hit this every week for 8-12 weeks and you'll beat anyone chasing the perfect week.
Don't stack it. If you have to choose, keep the Sunday sim and Thursday threshold first.
Sleep, eat and turn up fresh. Use the optional hybrid days to train or recover, based on how you feel.
Race week: taper
There's no need to drop intensity in your last week. Do less, not easier. Your last key session should land about 3 days out from race day (Wednesday for a Saturday race). Hit it at normal intensity, then give yourself enough time to recover so you arrive fresh, sharp and ready to race.
Grab a coach at your next class and we'll set your threshold and race-pace targets.