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✦Thursday, September 10 · Week 8

Session

Week 8 of the block.

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TempoplannedEst. 50m

Tempo

Threshold Builder — HYROX Taper: 5 mi easy + 2 × 3 min at threshold. Keep it short.

Duration
50m
Target RPE
6 / 10
Pace
~7:45–8:05/mi on flat terrain
Target HR
Zone 3 → 4
Today's Focus
Sustained aerobic power — controlled tempo
Warmup
1.5–2 mi easy + 4 strides
Main Workout
Threshold Builder — HYROX Taper: 5 mi easy + 2 × 3 min at threshold. Keep it short.
Cooldown
1 mi easy jog
Mental Focus
Journey Before Destination
Station & accessory work
Fueling
Pre
Light carbs 45–60 min out
During
Water; 30–45g carbs 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; 30–45g carbs if >75 min

Log run

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

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