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Hyrox Base Build

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Hyrox Base Build

Author

Box Nutrition & Performance

All plans by this Coach

Length

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

Stats

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
Run
02:23:00 01:15:00
X-Train
—— ——
Other
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.


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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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