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✦Tuesday, August 4 · Week 3

Session

Week 3 of the block.

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IntervalsplannedEst. 1h 00m

Quality Run

H2: 3 x (800m + 12 burpee broad jumps + 100m carry)

Duration
1h 00m
Target RPE
8 / 10
Pace
Run reps at HYROX pace
Target HR
Zone 4 → 5a on stations
Today's Focus
Burpee + carry transitions — fast, calm breathing
Warmup
10 min jog + drills
Main Workout
H2: 3 x (800m + 12 burpee broad jumps + 100m carry)
Cooldown
10 min easy jog
Mental Focus
Journey Before Destination
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 6 mi · Fuel: Water; carbs only if >75 min

Log run

Distance, pace, and HR pull from Garmin automatically. Just log what Garmin can't see.

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