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Hyrox 8 Week Build & Peak - Compete

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Hyrox 8 Week Build & Peak - Compete


Box Nutrition & Performance

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8 Weeks

Plan Description

Compete - 8 week Build Overview

This is an intermediate to advanced 8 -week training programme that includes a 1-week taper, designed specifically for HYROX athletes who already have a strong foundation in both strength and aerobic conditioning. The aim is to prepare you for optimal performance in your HYROX competitions.

Weekly Schedule:

2 Strength Sessions: Targeted, high-intensity workouts for both upper and lower body.
1 HYROX-Specific Session: Designed to mimic the unique demands of a HYROX competition.
2 Running Workouts: Varied sessions focusing on speed & endurance
2 Erg Workouts: Specifically tailored ergometer workouts to complement the other training elements.

Key Highlights:

This programme starts from an elevated baseline of fitness. If you need a build-up, consider our base and intensification phases.

Dual Training: Built for athletes willing to engage in two-a-day sessions for maximal gains.
Holistic Approach: Targets not just strength but also skill-specific work, alongside aerobic and anaerobic systems.
Tapering: The 8th week is a taper period, lowering volume but maintaining intensity to prepare for peak event performance.
The intention is to deliver a well-rounded, yet focused training schedule that incorporates all the elements essential for HYROX success, from heavy lifting to aerobic stamina, and even sport-specific simulation

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:23:00 01:30:00
X-Train x3
—— ——
Custom x2
—— ——
Rowing x1
00:33:00 00:40:00
XC-Ski x1
00:32:00 00:40:00
Workouts Per Week Weekly Average Longest Workout
02:23:00 01:30:00
—— ——
—— ——
00:33:00 00:40:00
00:32:00 00:40:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Jack Braniff

Box Nutrition And Performance Ltd

Hi, I'm Jack Braniff, the man behind Box Performance and a specialist in coaching hybrid and Hyrox athletes. With a master's in Sports and Exercise Nutrition, I've coached hundreds to peak performance. My expertise includes 500+ metabolic tests to create personalised training and plans. At Box, you'll get more than just a programme; you'll get a plan tailored to your unique physiology and goals. Join us to unlock your full potential.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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