This 7 week prep is about maintaining strength and building your endurance and Stamina. Each week you will see progression on race weight and/or duration for station work.
This is program is about you up to race day.
Week 5 is a 70% week
Week 6 is a 50% week
Week 7 is a taper week.
Some people
Too many Hyrox athletes just pound the pavement and the weights over and over and over and show up race day in less than ideal condition due to fatigue.

During race week you will see notes for suggested fueling in order to prep for race day.

Each week will have stretching and mobility sessions to keep you feeling good and ready for the following day of training.

*this program can be applied to all levels of Hyrox athletes.

After working with former Hyrox World Champs, podium finishers, age group qualifiers, and world champ qualifiers for singles and doubles my thoughts and programming have slowly changed after trial and error and growth in knowledge of the sport.
Show up in your best condition possible.

If you're not running 10x 1k at race pace with 1min rest in between, I cant say that you will make massive improvements in your run game at this point. That work has to be done before your lead into the race prep. It may not be what you want to hear, but that's the truth. This is all about sharpening the blade for battle.