Training Rules

Never schedule heavy leg work within 48 hours before key running session

Fresh legs required for quality running intervals

Never schedule two recovery_cost: high sessions on consecutive days

Back-to-back high-load days compound fatigue across both running and functional systems, raising injury risk

Do not schedule more than 2 grip-intensive station sessions (ski erg, sled pull, farmer's carry, wall balls) within 48 hours of each other

Grip failure cascades across multiple stations on race day. Accumulated grip fatigue masks true station fitness in training.

Include at least 1 session per week where running follows functional station work (combo template or simulation)

Running under fatigue is the defining Hyrox skill. A pure combo or simulation session satisfies this.

Exception: Deload weeks, base phase may use separate sessions

Long runs should be capped at 60-75 minutes

Hyrox doesn't require marathon endurance; time better spent elsewhere

Exception: Runners with marathon background may go longer occasionally

Full race simulation maximum once per month; half simulation every 2-3 weeks

Simulations are taxing; over-simulating leads to burnout

In the final 7-10 days before a target race, reduce total volume by 40-50% while keeping 1-2 short high-intensity sessions

Taper preserves fitness while clearing accumulated fatigue. Without it, athletes race on tired legs.

Maximum 3 quality sessions (km repeats/combo workouts/simulations) per week

Hyrox quality sessions combine running and functional stress, requiring more recovery than pure running

Exception: Peak phase, experienced athletes only