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Training

HYROX training of the week 42/25

Oct 14, 2025

WARM-UP

Warm-Up: 5 minutes of light aerobic work on an ergometer (e.g., rower or ski erg) + Dynamic mobility


MAIN SET

Pull Development

A1. Deadlift – 4 × 6

  • Intensity: 2 reps in reserve (RIR)

  • Tempo: 3-1-1-1

  • Rest: 1–2 min

B1. Chin-Up – 4 × 6

  • Intensity: 2 RIR; add load if necessary

  • Tempo: 3-1-1-1

  • Rest: 1–2 min

C1. Hip Extension – 3 × 12–15

  • Rest: 30 s

  • Intensity near failure

D1. Horizontal Row Machine – 3 × 12–15

  • Rest: 30 s

  • Intensity near failure


COOL DOWN

5 minutes of light running or low-intensity aerobic activity


NOTE

Tempo: Emphasise a controlled 3-second eccentric (lowering) phase


Information

Critical Speed and Critical Power Concepts for Determining HYROX Performance

The HYROX race uniquely combines repeated bouts of running with demanding strength-endurance stations. One of the major challenges athletes face is determining a sustainable running pace that minimizes fatigue accumulation across the event. This is where the critical speed (CS) and critical power (CP) concepts become particularly valuable.

Information

Critical Speed and Critical Power Concepts for Determining HYROX Performance

The HYROX race uniquely combines repeated bouts of running with demanding strength-endurance stations. One of the major challenges athletes face is determining a sustainable running pace that minimizes fatigue accumulation across the event. This is where the critical speed (CS) and critical power (CP) concepts become particularly valuable.

Training

HYROX training of the week 41/25

Discover our HYROX training of the week 41/25.

Training

HYROX training of the week 41/25

Discover our HYROX training of the week 41/25.

Training

HYROX training of the week 40/25

Discover our HYROX training of the week 40/25.

Training

HYROX training of the week 40/25

Discover our HYROX training of the week 40/25.

Information

Critical Speed and Critical Power Concepts for Determining HYROX Performance

The HYROX race uniquely combines repeated bouts of running with demanding strength-endurance stations. One of the major challenges athletes face is determining a sustainable running pace that minimizes fatigue accumulation across the event. This is where the critical speed (CS) and critical power (CP) concepts become particularly valuable.

Training

HYROX training of the week 41/25

Discover our HYROX training of the week 41/25.