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Hyrox Base Build

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Hyrox Base Build


Box Nutrition & Performance

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12 Weeks

Plan Description

This 12-week base build programme is designed for athletes with a moderate level of fitness, aiming to lay the foundation for more advanced HYROX preparation. With a focus on strength, running, and erg training, this schedule aims to holistically develop your physical capabilities.

Week at a Glance:

2 Strength Sessions: One each for upper and lower body, aimed at developing muscular endurance and foundational strength.
3 Running Workouts: Including one speed or interval session, one easy aerobic run, and one progressively longer distance run to build endurance.
1 Erg Session: A dedicated ergometer workout tailored to complement the overall physical development.

Key Highlights:

Moderate Starting Point: Designed for those with a decent fitness level, aiming to progressively challenge and elevate your capabilities.
Multifaceted Approach: The schedule includes diverse types of workouts to build a strong base in strength, running endurance, and anaerobic fitness.
Scalable: While the programme starts at a moderate level, it is built to smoothly transition you towards more intensive phases of training.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:23:00 01:15:00
X-Train x2
—— ——
Other x1
00:37:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
02:23:00 01:15:00
—— ——
00:37:00 00:45:00

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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  • 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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