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Hyrox 8 Week Pre Competition & Taper - 3-4 sessions per week

Browse More Plans

Hyrox 8 Week Pre Competition & Taper - 3-4 sessions per week


Box Nutrition & Performance

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8 Weeks

Plan Description

8-Week HYROX Build for Intermediate Athletes (3-4 sessions per week)
Designed for HYROX athletes who can run for at least 45 minutes without stopping and have a good grasp of basic barbell lifts, this 8-week programme includes a 1-week taper and aims for a balanced yet challenging preparation for HYROX competitions.

Weekly Schedule:
1 Strength Session: A targeted workout focusing on both upper and lower body.
1 Running Workout: A session aimed at both speed and endurance.
1 HYROX-Specific Session: A workout designed to familiarise you with HYROX event demands.
Optional Run: A longer aerobic run workout that can be added based on your availability.

Key Highlights:
Flexible Starting Point: Designed for those who already have a foundational level of fitness and are familiar with basic lifts.
Focused Approach: The plan targets key areas like strength, endurance, and HYROX-specific skills, offering a holistic training experience.
Tapering: The 8th week lowers volume but maintains intensity, preparing you for peak performance in your HYROX event.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
01:26:00 01:10:00
X-Train x2
—— ——
Workouts Per Week Weekly Average Longest Workout
01:26:00 01:10:00
—— ——

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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  • 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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