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✦Tuesday, July 21 · Week 1
Session
Week 1 of the block.
IntervalsplannedEst. 40m
Quality Run
H1: 3 x (800m + sled push + sled pull), controlled
Duration
40m
Target RPE
8 / 10
Pace
Run reps at HYROX pace (RPE 7–8)
Target HR
Zone 4
Today's Focus
Sled intro — learn transitions
Warmup
10 min jog + station prep
Main Workout
H1: 3 x (800m + sled push + sled pull), controlled
Cooldown
10 min easy jog
Mental Focus
Journey Before Destination
Station & accessory work
Fueling
Pre
Small carb snack 45–60 min out
During
Water; carbs only if session runs past 75 min
Post
Protein + carbs within 30 min
Recovery
Normatec + mobility
Normatec 20 min on legs, 10 min mobility (hips + ankles). Consider cold plunge if legs feel hot.
Normatec Mobility
Session notes
Planned 4 mi · Fuel: Water; carbs only if >75 min
Session RPE & notes
Weights, sets, and reps live in the logger above. Add an overall RPE and any coaching notes here.
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