Workout Library

Lower-body strength anchored on the back squat, paired with posterior-chain pulls and carries.

Unilateral lower-body plus upper-body pressing. Focus on quality over load.

Explosive full-body session for power maintenance during heavier run weeks.

Classic aerobic-power session. Hit each 1k at current 5k pace, floating recoveries.

Repeats at 10k pace to build lactate ceiling with short recoveries.

Sustained comfortably-hard effort. Should feel controlled — a pace you could hold for an hour.

Alternating running and stations to train transitions and running while fatigued.

8x 1km runs with a HYROX station between each. Race-day rehearsal for pacing and fueling.

Zone-2 aerobic run. Nose-breathing if possible — the goal is base building without stress.

Very short easy run to promote blood flow. Keep it laughably easy.

The most important workout of the week. Steady aerobic effort with the last third at strong steady state.