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Hyrox Intensification 1

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Hyrox Intensification 1

Author

Box Nutrition & Performance

All plans by this Coach

Length

7 Weeks

Plan Description

This 6-week plan, followed by a 1-week testing period, serves as an intensification phase leading into your 8-week pre-competition build for HYROX. This phase is designed to synchronise your strength, endurance, and HYROX-specific skills, with a particular emphasis on advancing your running capabilities.

What to Expect:

Strength & WOD Session: One per week, aimed to blend foundational strength with HYROX-oriented movements.
Speed Endurance Running: Focuses on interval-based runs to improve your anaerobic threshold and speed.
Easy Run: To promote recovery and maintain cardiovascular health.
Long Run: To build aerobic endurance and mental toughness.
Weak Point Developer: Tailored to improve your weakest HYROX exercises, giving you a well-rounded skill set.
Why Intensification?

The term 'intensification' refers to the transition from general preparation to more specific, high-intensity training. In simple terms, we're beginning to knit together your base strength and endurance capabilities with sport-specific demands—preparing you not just to complete, but to compete.

With options for athletes willing to train more than once a day, this plan brings you one step closer to your peak HYROX performance.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:42:00 01:00:00
X-Train x2
3mi 3mi
Workouts Per Week Weekly Average Longest Workout
Run
01:42:00 01:00:00
X-Train
3mi 3mi

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

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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