HYROX readiness tracker
Ten-week build
The Cape Town workspace contains the revised HYROX schedule, the private running prescriptions and Michael’s coached-session spaces.
Week 1
Open any session to log results, review blocks or add coach prescriptions.
Mon, 08 Jun · Week 1 · Pull
Controlled pull session with safe Pro-load exposure.
Complete usual pull session at controlled volume, keeping about two reps in reserve. Add 3 x 250 m easy SkiErg and 2 x 25 m farmers carry at 2 x 32 kg if safe. After technique practice, complete one 12.5 m sled pull exposure at Pro load only if movement is sound.
Tue, 09 Jun · Week 1 · Run
Baseline 12-minute test.
Complete the 12-minute Cooper test. Record distance, RPE, pain and recovery.
Wed, 10 Jun · Week 1 · Push
Controlled push session with wall-ball and sled-push exposure.
Complete normal push work at controlled volume. Add wall balls at 9 kg for 4 x 5 valid reps and 2 x 12.5 m sled push at a safe technical load. Complete one 12.5 m exposure at 202 kg only if technique remains safe.
Thu, 11 Jun · Week 1 · Run
First walk/run interval session.
Complete the prescribed walk/run interval session. Do not add station work.
Fri, 12 Jun · Week 1 · Legs
Reduced legs with Pro-load audit.
Reduce leg accessory volume. Add lunges at 30 kg for 2 x 10 m; 1 x 12.5 m sled push at 202 kg and 1 x 12.5 m sled pull at 153 kg only if earlier exposures were safe. Finish with 2 x 5 valid wall balls. No added running.
Sat, 13 Jun · Week 1 · Recovery
Rest or gentle mobility only.
Rest or gentle mobility only.
Sun, 14 Jun · Week 1 · Run
Moved Saturday walk/jog session.
Complete the Saturday walk/jog interval session on Sunday. Stop or reduce if Friday produced pain or altered gait.