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12/10/2026

8-9 hour training week for HYROX whilst maintaining muscle:

I have had great results when I’ve previously used this layout in the past. This might work for you if you can’t commit to double training days.

When I needed a rest day I would sometimes take the Sunday off and increase the length of the easy run on the Monday that week.

Get after it!

12/10/2026

8-9 hour training week for HYROX whilst maintaining muscle:

I have had great results when I’ve previously used this layout in the past. This might work for you if you can’t commit to double training days.

When I needed a rest day I would sometimes take the Sunday off and increase the length of the easy run on the Monday that week.

Get after it!

11/10/2026

Lower leg injury prevention:
If you only train the muscles you can see, don’t be surprised when the ones you ignore become the reason you’re injured.
Strong ankles aren’t built by chance. They’re built through consistent work in every direction.
Calf raises build strength through the calves and Achilles. Tib raises strengthen the front of the lower leg to improve deceleration and reduce shin issues. Inversion and eversion exercises strengthen the muscles that stabilise your ankle during changes of direction. Isometric holds build tendon capacity and improve stiffness. Plyometrics teach your ankles to absorb and produce force efficiently. Toe and heel walks improve endurance and control of the muscles that keep your foot and ankle stable.
Whether you run, lift or just want to move pain free, ankle training shouldn’t be an afterthought. A few minutes a couple of times per week can make a huge difference to performance and injury resilience.
Strong ankles mean better movement, better performance, fewer setbacks.
Get after it!

09/10/2026

If I could only choose five run workouts for HYROX, these would be them.

They target threshold, VO₂ max, speed endurance, and pacing. These qualities have the biggest carryover to HYROX.

Here are some examples you can use straight away.

1. Over/Unders

Example:

3 × 12 mins
3 min @ 10K pace
3 min @ Half Marathon pace
Repeat for 12 minutes
2 min easy jog between sets

2. Progressive Run

Example:

14 km total
4 km easy (Zone 2)
4 km marathon pace
4 km threshold pace
2 km above threshold

3. Threshold Intervals (5:1 Work:Rest)

Example:

4 × 10 min @ threshold pace
2 min easy jog recovery
(10:2 = 5:1 work-to-rest ratio)

Or:

3 × 15 min @ threshold
3 min easy jog

4. Norwegian 4×4

Example:

Warm-up: 15 min
4 × 4 min @ 90–95% HRmax (around 3–5K effort)
3 min easy jog recovery
Cool-down: 10–15 min

5. 8 × 1 km @ 5K Pace

Example:

Warm-up: 15 min
8 × 1 km @ current 5K pace
60–90 sec easy jog recovery
Cool-down: 10–15 min

These five sessions complement each other well:

Over/Unders: Lactate clearance
Progressive Run: Endurance + pacing
Threshold Intervals: Raise sustainable race pace
Norwegian 4×4: Increase VO₂ max
8 × 1 km: Build speed endurance and running economy

Obviously, do these alongside easy volume and compromised work.

Get after it!

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