You’ve done the work—now it’s time to sharpen the blade. Phase 3 is where training turns tactical. Peak simulations test your limits, then the taper kicks in to pull you back just enough to hit race day fresh, focused, and ready to fly. No fluff. No burnout. Just clean reps, clean pacing, and a clear path to domination.
Phase 3: Sharpen & Taper (Weeks 9–11)
You’ve built the engine, survived the suck—now it’s time to sharpen the blade and prepare for war. This final phase is about fine-tuning your performance, locking in pacing, and arriving at the start line fresh, not fried. Simulation intensity peaks in Weeks 9–10, then drops off during a carefully managed taper in Week 11. No junk reps. No wasted energy. Just precise, race-specific preparation.
Goals:
- Nail two full Hyrox simulations under realistic conditions—track your time, assess pacing, fix weak links.
- Keep strength and technique sharp while reducing total training volume.
- Fine-tune station transitions, form under fatigue, and pacing discipline.
- Use the final week to rest, rehearse, and recover—no hero workouts, just movement and mental prep.
- Arrive on race day at your peak readiness, with clean movement patterns, calm nerves, and confidence in your prep.
Week 9 – Peak Simulation 1
Monday
Light Strength (5 sets):
- Deadlifts: 12 x reps.
- DB Thrusters: 12 x reps.
- Med Ball Slams: 12 x reps.
- Devils Press: 12 x reps.
- Dynamic Jump Lunges: 20 x reps (10 reps each side).
Core Conditioning:
- Weighted Plank with Leg Raises: 60 seconds (10-12kg plate).
- Weighted Crunches: 12 x reps.
- Medicine Ball Russian Twists: 30 reps (8kg ball).
Rest between rounds: 60 seconds
Tuesday
Circuit 1: (3 rounds)
- 250m Run.
- Wall Balls: 20 x reps.
- 300m Skierg.
- Burpees: 20 x reps.
- Assault Bike: 300m.
- Sled Push: 50m.
Circuit 2: 40 second intervals AMRAP
- Dumbbell Walking Lunges.
- Dumbbell Renegade Rows.
- Front Rack/Zercher Squat.
- Farmers Carry.
- Dumbbell Push Press.
- Dumbbell RDLs.
Wednesday
Low Impact Cardio + Mobility
- 40 minutes low-impact glide (Zone 2 pace).
- Mobility flow: hips, hamstrings, thoracic spine, ankles.
Thursday
Light Strength: (5 sets)
- Squats: 10 reps (65-75% 1RM).
- B/W Walking Lunges: 12 x reps each leg (24 x reps total)
- Push Ups: 15 x reps..
- TRX Rows: 10 x reps.
- TRX Chest Press: 10 x reps.
Core Stability
- Knee/Leg Raises: 50 x reps.
- Butterfly Sit-Ups: 50 x reps.
- Hip Dips: 50 x reps (25 each side).
Friday
Full Hyrox Simulation (race-day format)
- 1km run.
- Skierg: 900m.
- 1km run.
- Sled Push: 50m.
- 1km run.
- Sled Pull: 50m.
- 1km run.
- Burpee Broad Jumps: 70m.
- 1km run.
- Farmer’s Carry: 100m.
- 1km run.
- Sandbag Walking Lunges: 90m.
- 1km run.
- Rower: 900m
- 1km run.
- Wall Balls: 80 x reps.
(Track your time, focus on station standards and pacing.)
Saturday
Active Recovery
- 30 min walk or glide, low intensity.
- 20-minute low-impact rowing
- Light stretching.
Sunday
Recovery
- Full rest.
Week 10 – Peak Simulation 2
Monday
Light Strength: (5 sets)
- Trap Bar Deadlift: 10 x reps.
- Barbell Overhead Press: 10 x reps.
- 400m Skierg.
- Zercher Squats: 10 x reps.
- Burpees over the Bar: 20 x reps.
Core Conditioning
- Leg Raises with Hip Thrust: 15 x reps.
- Mountain Climbers: 60 x reps (30 x reps each side).
- T-Push Ups: 16 x reps (8 x reps each side).
Tuesday
40 minutes AMRAP
- 100m Assault Bike.
- Sled Push: 50m.
- Sled Pull: 50m.
- 100m Run.
- Wall Balls: 40 x reps.
- 100m Rower.
Wednesday
Low Impact Cardio + Mobility
- 30–40 mins steady glide (Zone 2).
- Full-body mobility + foam rolling.
Thursday
2 rounds all out.
- 500m run.
- Barbell Squat: 30 x reps.
- 500m run.
- Barbell Rows: 30 x reps.
- 500m run.
- Romanian Deadlifts: x 30 reps.
- 500m run.
Friday
Final Full Simulation (80–90% effort)
(Do not go max effort. Treat it like a dress rehearsal. Clean reps, smooth pace.)
- 1km run.
- Skierg: 1km.
- 1km run.
- Sled Push: 50m.
- 1km run.
- Sled Pull: 50m.
- 1km run.
- Burpee Broad Jumps: 70m.
- 1km run.
- Farmer’s Carry: 100m.
- 1km run.
- Sandbag Walking Lunges: 90m.
- 1km run.
- 1km Rower.
- 1km run.
- Wall Balls: 90 x reps.
Saturday
Active Recovery
- 20–30 minutes light cardio (walk, cycle, or glide).
- Optional stretch and mobility.
Sunday
Recovery
- Full rest.
Week 11 – Taper
Monday
Light simulation
- 1km run + 3 stations (of your choosing) at 50–60% effort.
- Choose 3 movements you want to stay sharp on (e.g., sled push, wall balls, lunges).
Tuesday
Light Cardio
- 20–30 min glide (Zone 2).
- Full-body mobility and light resistance band work.
Wednesday
Rest
- Full rest or optional light stretching (no training).
Thursday
Primer Session: (3 rounds)
- 3 × 400m run.
- Wall Balls: 10 x reps.
- Burpees: 10 x reps.
(Keep it light, clean form, and low effort—just a movement wake-up).
Friday
Race Prep
- Full rest
(Hydrate, stretch, visualise the race. Don’t overthink it.)
Saturday
RACE DAY – Hyrox Event
(You’ve earned it. Go to work.)
Sunday
Post-race walk or light mobility
(Reflect, hydrate, eat well, enjoy the moment.)
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