This is where it gets real. Phase 2 is all about pressure testing. You’ll train under fatigue, simulate race conditions, and expose any weak links before they become race-day regrets. Expect brutal combos, heavier loads, and faster transitions. The goal? Build resilience, refine pacing, and harden your mindset. Survive this, and you’re no longer just training—you’re becoming Hyrox-ready.
Phase 2: Simulate the Suck (Weeks 5–8)
This is where the real work begins. By now, you’ve got a foundation—now it’s time to push it. Your goal is simple: train under fatigue, build race-day tolerance, and sharpen your transitions. You’ll blend long intervals, brutal station pairings, and full Hyrox simulations. Every session is about testing your limits while improving your control, efficiency, and recovery under stress.
Goals:
- Develop the ability to perform stations and runs back-to-back under high fatigue.
- Master station technique at race intensity: wall balls, burpees, sleds, lunges.
- Build race-day pacing awareness—know when to push and when to hold back.
- Increase your mental toughness through repetition, load progression, and intensity.
- Track weekly improvements in station weight, run pace, and rep completion.
Monday
Running Under Fatigue
4 Rounds:
- 1km Run or 1.2km Glide.
- Wall Balls: 40 x reps (Goal: unbroken or 30+20 split).
- 800m Run or 1km Glide.
- Walking Lunges: 30 x reps (weighted if possible).
Core Finisher:
- Hollow Rocks: 3 × 30 reps.
- V-Ups: 3 × 20 reps.
- Hanging Knee Raises or Weighted Deadbugs: 3 × 10 reps.
Tuesday
Station Combo + Technique
4 Rounds (no rest):
- Burpee Broad Jumps: 10 x reps.
- Ski Erg: 300ms.
- Farmer’s Carry (heavy): 100m.
- Walking Lunges: 25m.
- Sled Push: 50m.
- Wall Balls: 20 x reps.
- 400m Run or 500m Glide.
Wednesday
Endurance Glide + Mobility
- Glider: 40–50 min at Zone 2 (easy conversation pace).
- Mobility Block:
- Hips, hamstrings, spine, shoulders.
- Include foam rolling and resistance band work.
Thursday
Strength Maintenance
3 Sets Each:
- Squat or Trap Bar Deadlift: 8 x reps.
- Push Press: 8 x reps.
- Pull-Ups or Row variation: 8 x reps.
- Sled Pull: 50m.
- KB Swings: 10 x reps.
- Burpees over the Bar: 20 x reps.
Friday
Full or Half Hyrox Simulation
Option A: Full Sim (if feeling strong):
- 700m-1km Run: (Add 100m each week).
- Ski erg: 750m.
- 700m-1km Run: (Add 100m each week).
- Sled Push: 50m (Add weight each week).
- 700m-1km Run: (Add 100m each week).
- Sled Pull: 50m (Add weight each week).
- 700m-1km Run: (Add 100m each week).
- Burpee Broad Jumps: 80m.
- 700m-1km Run: (Add 100m each week).
- Farmer’s Carry: 100m (Add weight each week).
- 700m-1km Run: (Add 100m each week).
- Walking Lunges: 100m (Add weight each week).
- 700m-1km Run: (Add 100m each week).
- Rowing: 500m – 900m (Add 100m each week).
- 700m-1km Run: (Add 100m each week).
- Wall Balls: 40-80 reps (Add 10 reps each week).
Hyrox Stations
Option B: Half Sim (Weeks 5 or 6):
- 500m Run.
- Ski erg: 500ms.
- 500m Run.
- Sled Push: 50m.
- 500m Run.
- Wall Balls: 40 x reps.
- 500m Run.
- Sled Pull: 50m.
- 500m Run.
- Farmer’s Carry: 100m.
Saturday
Intervals or Steady Cardio
Choose based on recovery:
Option A – Intervals:
- 5 × 1km Run or 1.2km Glide.
- 90s rest.
- Keep pace just below race pace.
Option B – Zone 2 Steady Glide:
- 45 min at a steady, low-impact effort.
- Optional: Finish with 3×50m loaded carries.
Sunday
Recovery
- Light walk, yoga, or full rest.
- Focus on nutrition, sleep (7+ hours), hydration, and downtime.
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