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✦Tuesday, August 25 · Week 6

Session

Week 6 of the block.

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IntervalsplannedEst. 50m

Quality Run

Race Builder — HYROX Benchmark short: 3 × (1km run + 20 Wall Balls + 12 Burpee Broad Jumps). Steady transitions.

Duration
50m
Target RPE
8 / 10
Pace
5K–10K effort on run reps
Target HR
Zone 4 on reps
Today's Focus
Home speed + HYROX movement patterns after running
Warmup
10 min easy jog + drills + 4 strides
Main Workout
Race Builder — HYROX Benchmark short: 3 × (1km run + 20 Wall Balls + 12 Burpee Broad Jumps). Steady transitions.
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). Cold plunge if legs feel hot.

Normatec Mobility
Session notes

Planned 5 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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