HYROX training
HYROX training
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Vitor Resende
Length
2 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
🚀 O que esperar deste plano de 16 semanas
Preparar-se para o Hyrox exige mais do que apenas força ou apenas corrida; exige a mentalidade certa e uma estratégia inteligente. Para garantir que este plano seja o parceiro ideal na sua jornada, veja exatamente o que você encontrará e o que esperamos de você nas próximas 16 semanas.
🎯 Para quem é este plano?
Este cronograma de 16 semanas foi desenhado estrategicamente para:
Atletas Intermediários e Avançados: Se você já pratica CrossFit, treino funcional, corrida de rua ou musculação pesada e quer migrar ou evoluir no Hyrox.
Foco em Performance e Resiliência: Ideal para quem deseja melhorar o tempo de prova (PR), dominar a transição ingrata entre a corrida e as estações de força, e competir nas categorias Open ou Pro.
O que NÃO é este plano: Este não é um programa de condicionamento geral para iniciantes do zero. Nós assumimos que você já aguenta uma rotina consistente de treinos e sabe executar os movimentos básicos com segurança.
🏋️♂️ Equipamentos Necessários
Para extrair 100% de aproveitamento das planilhas, você precisará de acesso a uma estrutura de treino funcional ou box de CrossFit que possua:
Cardio: Esteira (ou pista de corrida), Ergômetros (Row, SkiErg e Echo/Assault Bike).
Força e Estações: Sled (trenó) com carga para empurrar e puxar, Kettlebells, Wall Balls (bolas medicinais), Dumbbells e Sandbags.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
strength
x9
|
—— | —— |
|
Run
x3
|
00:20:00 | 00:40:00 |
|
Rowing
x1
|
1,640yd | 3,281yd |
|
XC-Ski
x1
|
1mi | 2mi |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
—— | —— | |
|
|
00:20:00 | 00:40:00 | |
|
|
1,640yd | 3,281yd | |
|
|
1mi | 2mi |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- 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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Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.
Bundle Premium—
Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.