Responsive Table<\/title> <script src=\"https:\/\/cdn.tailwindcss.com\"><\/script> <style> @media (max-width: 768px) { .responsive-table td::before { content: attr(data-label); font-weight: bold; margin-right: 10px; } } <\/style> <\/head> <body class=\"font-sans m-5\"> <div class=\"w-full max-w-screen-lg mx-auto\"> <div class=\"text-center text-xl font-bold mb-5\">Sixteen Week HYROX Training Overview<\/div> <table class=\"responsive-table w-full border-collapse\"> <thead class=\"hidden md:table-header-group\"> <tr> <th class=\"border border-gray-300 bg-gray-200 px-2 py-2 text-center\">Block<\/th> <th class=\"border border-gray-300 bg-gray-200 px-2 py-2 text-center\">Weeks<\/th> <th class=\"border border-gray-300 bg-gray-200 px-2 py-2 text-center\">Primary Goal<\/th> <\/tr> <\/thead> <tbody> <tr class=\"block md:table-row mb-2 md:mb-0 border md:border-none border-gray-300\"> <td data-label=\"Block\" class=\"flex md:table-cell justify-between px-4 py-2 border-b md:border md:border-gray-300 text-left md:text-center\">Aerobic Foundation<\/td> <td data-label=\"Weeks\" class=\"flex md:table-cell justify-between px-4 py-2 border-b md:border md:border-gray-300 text-left md:text-center\">One to Four<\/td> <td data-label=\"Primary Goal\" class=\"flex md:table-cell justify-between px-4 py-2 border-b md:border md:border-gray-300 text-left md:text-center\">Build running volume and movement form<\/td> <\/tr> <tr class=\"block md:table-row mb-2 md:mb-0 border md:border-none border-gray-300\"> <td data-label=\"Block\" class=\"flex md:table-cell justify-between px-4 py-2 border-b md:border md:border-gray-300 text-left md:text-center\">Strength Development<\/td> <td data-label=\"Weeks\" class=\"flex md:table-cell justify-between px-4 py-2 border-b md:border md:border-gray-300 text-left md:text-center\">Five to Eight<\/td> <td data-label=\"Primary Goal\" class=\"flex md:table-cell justify-between px-4 py-2 border-b md:border md:border-gray-300 text-left md:text-center\">Focus on sled strength and lunges<\/td> <\/tr> <tr class=\"block md:table-row mb-2 md:mb-0 border md:border-none border-gray-300\"> <td data-label=\"Block\" class=\"flex md:table-cell justify-between px-4 py-2 border-b md:border md:border-gray-300 text-left md:text-center\">Engine and Speed<\/td> <td data-label=\"Weeks\" class=\"flex md:table-cell justify-between px-4 py-2 border-b md:border md:border-gray-300 text-left md:text-center\">Nine to Twelve<\/td> <td data-label=\"Primary Goal\" class=\"flex md:table-cell justify-between px-4 py-2 border-b md:border md:border-gray-300 text-left md:text-center\">Intervals and compromised running sets<\/td> <\/tr> <tr class=\"block md:table-row mb-2 md:mb-0 border md:border-none border-gray-300\"> <td data-label=\"Block\" class=\"flex md:table-cell justify-between px-4 py-2 border-b md:border md:border-gray-300 text-left md:text-center\">Race Peak and Taper<\/td> <td data-label=\"Weeks\" class=\"flex md:table-cell justify-between px-4 py-2 border-b md:border md:border-gray-300 text-left md:text-center\">Thirteen to Sixteen<\/td> <td data-label=\"Primary Goal\" class=\"flex md:table-cell justify-between px-4 py-2 border-b md:border md:border-gray-300 text-left md:text-center\">Simulations followed by full recovery<\/td> <\/tr> <\/tbody> <\/table> <\/div> <\/body>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tips for Success<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">You should pay attention to your gear. I remember seeing someone eating cold pasta in the car after a session because they had the wrong shoes and their feet were destroyed. It is a small detail but it matters.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Choose shoes that work for both running and lifting.<\/li>\n\n\n\n<li>Practice your burpees so you do not waste energy.<\/li>\n\n\n\n<li>Use a quality sandbag for your lunge training.<\/li>\n\n\n\n<li>Focus on your breathing during the rowing machine.<\/li>\n\n\n\n<li>Ensure your water bottle is easy to carry during training.<\/li>\n<\/ul>\n\n\n\n<!DOCTYPE html>\n<html lang=\"en\">\n<head>\n <meta charset=\"UTF-8\">\n <meta name=\"viewport\" content=\"width=device-width, initial-scale=1.0\">\n <title>16-Week HYROX Training Program<\/title>\n <style>\n body {\n font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;\n line-height: 1.6;\n color: #333;\n max-width: 1200px;\n margin: 0 auto;\n padding: 20px;\n background-color: #f5f5f5;\n }\n h1 {\n color: #2c3e50;\n text-align: center;\n margin-bottom: 10px;\n font-size: 2.5em;\n }\n .intro {\n background: white;\n padding: 20px;\n border-radius: 8px;\n margin-bottom: 30px;\n box-shadow: 0 2px 4px rgba(0,0,0,0.1);\n }\n .phase {\n background: white;\n margin-bottom: 30px;\n border-radius: 8px;\n overflow: hidden;\n box-shadow: 0 2px 4px rgba(0,0,0,0.1);\n }\n .phase-header {\n background: linear-gradient(135deg, #667eea 0%, #764ba2 100%);\n color: white;\n padding: 15px 20px;\n font-size: 1.5em;\n font-weight: bold;\n }\n .week {\n border-bottom: 1px solid #e0e0e0;\n padding: 20px;\n }\n .week:last-child {\n border-bottom: none;\n }\n .week-title {\n font-size: 1.3em;\n color: #667eea;\n margin-bottom: 15px;\n font-weight: bold;\n }\n .day {\n margin-bottom: 20px;\n background: #f9f9f9;\n padding: 15px;\n border-radius: 5px;\n border-left: 4px solid #667eea;\n }\n .day-title {\n font-weight: bold;\n color: #2c3e50;\n margin-bottom: 10px;\n font-size: 1.1em;\n }\n table {\n width: 100%;\n border-collapse: collapse;\n margin-top: 10px;\n }\n th {\n background-color: #667eea;\n color: white;\n padding: 10px;\n text-align: left;\n font-weight: 600;\n }\n td {\n padding: 8px 10px;\n border-bottom: 1px solid #e0e0e0;\n }\n tr:hover {\n background-color: #f0f0f0;\n }\n .rest-day {\n background: #e8f5e9;\n border-left-color: #4caf50;\n }\n .note {\n background: #fff3cd;\n border-left: 4px solid #ffc107;\n padding: 10px;\n margin-top: 10px;\n border-radius: 4px;\n font-size: 0.9em;\n }\n <\/style>\n<\/head>\n<body>\n <h1>16-Week HYROX Competition Training Program<\/h1>\n \n <div class=\"intro\">\n <p><strong>Program Overview:<\/strong> This 16-week program is designed to prepare you for HYROX competition. It progressively builds aerobic capacity, muscular endurance, and event-specific fitness through four distinct phases.<\/p>\n <p><strong>Key Components:<\/strong> Running intervals, strength training, HYROX-specific station work, and recovery sessions.<\/p>\n <\/div>\n\n \n <div class=\"phase\">\n <div class=\"phase-header\">Phase 1: Base Building (Weeks 1-4)<\/div>\n \n <div class=\"week\">\n <div class=\"week-title\">Week 1<\/div>\n \n <div class=\"day\">\n <div class=\"day-title\">Monday – Running Base<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration\/Reps<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Easy Run<\/td><td>30 min<\/td><td>Zone 2 (conversational pace)<\/td><\/tr>\n <tr><td>Dynamic Stretching<\/td><td>10 min<\/td><td>Light<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Tuesday – Strength Foundation<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Weight<\/th><th>Sets x Reps<\/th><\/tr>\n <tr><td>Goblet Squats<\/td><td>16kg KB<\/td><td>3 x 12<\/td><\/tr>\n <tr><td>Push-ups<\/td><td>Bodyweight<\/td><td>3 x 10<\/td><\/tr>\n <tr><td>Bent Over Rows<\/td><td>15kg DBs<\/td><td>3 x 12<\/td><\/tr>\n <tr><td>Lunges<\/td><td>Bodyweight<\/td><td>3 x 10 each leg<\/td><\/tr>\n <tr><td>Plank Hold<\/td><td>Bodyweight<\/td><td>3 x 30 sec<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Wednesday – Intervals + Stations<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Run 1km easy warm-up<\/td><td>5-6 min<\/td><td>Easy<\/td><\/tr>\n <tr><td>400m intervals<\/td><td>6 x 400m, 90 sec rest<\/td><td>80% effort<\/td><\/tr>\n <tr><td>SkiErg<\/td><td>3 x 250m<\/td><td>Moderate<\/td><\/tr>\n <tr><td>Sled Push (empty)<\/td><td>3 x 25m<\/td><td>Moderate<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day rest-day\">\n <div class=\"day-title\">Thursday – Active Recovery<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Light Jog or Walk<\/td><td>20 min<\/td><td>Very Easy<\/td><\/tr>\n <tr><td>Mobility Work<\/td><td>15 min<\/td><td>Light<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Friday – Strength + Conditioning<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Weight<\/th><th>Sets x Reps<\/th><\/tr>\n <tr><td>Back Squats<\/td><td>60% 1RM<\/td><td>4 x 8<\/td><\/tr>\n <tr><td>Bench Press<\/td><td>60% 1RM<\/td><td>4 x 8<\/td><\/tr>\n <tr><td>Deadlifts<\/td><td>60% 1RM<\/td><td>3 x 8<\/td><\/tr>\n <tr><td>Burpees<\/td><td>Bodyweight<\/td><td>3 x 8<\/td><\/tr>\n <tr><td>Rowing Machine<\/td><td>N\/A<\/td><td>3 x 250m moderate<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Saturday – Long Run<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Steady State Run<\/td><td>45 min<\/td><td>Zone 2 (comfortable)<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day rest-day\">\n <div class=\"day-title\">Sunday – Rest<\/div>\n <p>Complete rest or very light stretching\/walking<\/p>\n <\/div>\n <\/div>\n\n <div class=\"week\">\n <div class=\"week-title\">Week 2<\/div>\n \n <div class=\"day\">\n <div class=\"day-title\">Monday – Running Base<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Easy Run<\/td><td>35 min<\/td><td>Zone 2<\/td><\/tr>\n <tr><td>Strides<\/td><td>4 x 100m<\/td><td>80% effort<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Tuesday – Strength Foundation<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Weight<\/th><th>Sets x Reps<\/th><\/tr>\n <tr><td>Goblet Squats<\/td><td>20kg KB<\/td><td>3 x 12<\/td><\/tr>\n <tr><td>Push-ups<\/td><td>Bodyweight<\/td><td>3 x 12<\/td><\/tr>\n <tr><td>Bent Over Rows<\/td><td>17.5kg DBs<\/td><td>3 x 12<\/td><\/tr>\n <tr><td>Walking Lunges<\/td><td>10kg DBs<\/td><td>3 x 12 each leg<\/td><\/tr>\n <tr><td>Plank Hold<\/td><td>Bodyweight<\/td><td>3 x 40 sec<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Wednesday – Intervals + Stations<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Run warm-up<\/td><td>1km<\/td><td>Easy<\/td><\/tr>\n <tr><td>600m intervals<\/td><td>5 x 600m, 2 min rest<\/td><td>80% effort<\/td><\/tr>\n <tr><td>SkiErg<\/td><td>4 x 250m<\/td><td>Moderate<\/td><\/tr>\n <tr><td>Sled Push<\/td><td>4 x 25m<\/td><td>Moderate<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day rest-day\">\n <div class=\"day-title\">Thursday – Active Recovery<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Bike or Swim<\/td><td>25 min<\/td><td>Easy<\/td><\/tr>\n <tr><td>Yoga\/Stretching<\/td><td>20 min<\/td><td>Light<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Friday – Strength + Conditioning<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Weight<\/th><th>Sets x Reps<\/th><\/tr>\n <tr><td>Back Squats<\/td><td>65% 1RM<\/td><td>4 x 8<\/td><\/tr>\n <tr><td>Bench Press<\/td><td>65% 1RM<\/td><td>4 x 8<\/td><\/tr>\n <tr><td>Deadlifts<\/td><td>65% 1RM<\/td><td>3 x 8<\/td><\/tr>\n <tr><td>Burpee Broad Jumps<\/td><td>Bodyweight<\/td><td>3 x 10<\/td><\/tr>\n <tr><td>Rowing Machine<\/td><td>N\/A<\/td><td>3 x 500m moderate<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Saturday – Long Run<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Steady State Run<\/td><td>50 min<\/td><td>Zone 2<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day rest-day\">\n <div class=\"day-title\">Sunday – Rest<\/div>\n <p>Complete rest or very light activity<\/p>\n <\/div>\n <\/div>\n\n <div class=\"week\">\n <div class=\"week-title\">Week 3<\/div>\n \n <div class=\"day\">\n <div class=\"day-title\">Monday – Running Base<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Easy Run<\/td><td>40 min<\/td><td>Zone 2<\/td><\/tr>\n <tr><td>Hill Sprints<\/td><td>6 x 30 sec<\/td><td>85% effort<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Tuesday – Strength Foundation<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Weight<\/th><th>Sets x Reps<\/th><\/tr>\n <tr><td>Front Squats<\/td><td>40kg<\/td><td>4 x 10<\/td><\/tr>\n <tr><td>Dips or Push-ups<\/td><td>Bodyweight<\/td><td>3 x 15<\/td><\/tr>\n <tr><td>Pull-ups (assisted if needed)<\/td><td>Bodyweight<\/td><td>3 x 8<\/td><\/tr>\n <tr><td>Bulgarian Split Squats<\/td><td>12kg DBs<\/td><td>3 x 10 each<\/td><\/tr>\n <tr><td>Farmer’s Carry<\/td><td>24kg KBs<\/td><td>3 x 40m<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Wednesday – Intervals + Stations<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Run warm-up<\/td><td>1km<\/td><td>Easy<\/td><\/tr>\n <tr><td>800m intervals<\/td><td>4 x 800m, 2.5 min rest<\/td><td>85% effort<\/td><\/tr>\n <tr><td>SkiErg<\/td><td>4 x 500m<\/td><td>Hard<\/td><\/tr>\n <tr><td>Sled Push (25kg added)<\/td><td>4 x 25m<\/td><td>Moderate-Hard<\/td><\/tr>\n <tr><td>Burpees<\/td><td>3 x 10<\/td><td>Fast pace<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day rest-day\">\n <div class=\"day-title\">Thursday – Active Recovery<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Light Run or Bike<\/td><td>30 min<\/td><td>Very Easy<\/td><\/tr>\n <tr><td>Foam Rolling<\/td><td>15 min<\/td><td>Light<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Friday – Strength + Conditioning<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Weight<\/th><th>Sets x Reps<\/th><\/tr>\n <tr><td>Back Squats<\/td><td>70% 1RM<\/td><td>4 x 6<\/td><\/tr>\n <tr><td>Bench Press<\/td><td>70% 1RM<\/td><td>4 x 6<\/td><\/tr>\n <tr><td>Deadlifts<\/td><td>70% 1RM<\/td><td>4 x 6<\/td><\/tr>\n <tr><td>Wall Balls<\/td><td>9kg ball<\/td><td>3 x 15<\/td><\/tr>\n <tr><td>Rowing Machine<\/td><td>N\/A<\/td><td>2 x 1000m hard<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Saturday – Long Run<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Steady State Run<\/td><td>55 min<\/td><td>Zone 2<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day rest-day\">\n <div class=\"day-title\">Sunday – Rest<\/div>\n <p>Complete rest day<\/p>\n <\/div>\n <\/div>\n\n <div class=\"week\">\n <div class=\"week-title\">Week 4 – Deload<\/div>\n <div class=\"note\">Recovery week – reduce volume by 40%<\/div>\n \n <div class=\"day\">\n <div class=\"day-title\">Monday – Easy Run<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Easy Run<\/td><td>25 min<\/td><td>Zone 2<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Tuesday – Light Strength<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Weight<\/th><th>Sets x Reps<\/th><\/tr>\n <tr><td>Goblet Squats<\/td><td>16kg<\/td><td>2 x 10<\/td><\/tr>\n <tr><td>Push-ups<\/td><td>Bodyweight<\/td><td>2 x 10<\/td><\/tr>\n <tr><td>Rows<\/td><td>12kg DBs<\/td><td>2 x 10<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day rest-day\">\n <div class=\"day-title\">Wednesday – Active Recovery<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Walk or Light Bike<\/td><td>30 min<\/td><td>Very Easy<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day rest-day\">\n <div class=\"day-title\">Thursday – Rest<\/div>\n <p>Complete rest<\/p>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Friday – Light Session<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Easy Run<\/td><td>20 min<\/td><td>Zone 2<\/td><\/tr>\n <tr><td>SkiErg<\/td><td>2 x 250m<\/td><td>Easy<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Saturday – Easy Run<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Steady Run<\/td><td>30 min<\/td><td>Zone 2<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day rest-day\">\n <div class=\"day-title\">Sunday – Rest<\/div>\n <p>Complete rest<\/p>\n <\/div>\n <\/div>\n <\/div>\n\n \n <div class=\"phase\">\n <div class=\"phase-header\">Phase 2: Capacity Building (Weeks 5-8)<\/div>\n \n <div class=\"week\">\n <div class=\"week-title\">Week 5<\/div>\n \n <div class=\"day\">\n <div class=\"day-title\">Monday – Tempo Run<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Warm-up<\/td><td>10 min<\/td><td>Easy<\/td><\/tr>\n <tr><td>Tempo Run<\/td><td>20 min<\/td><td>Zone 3 (comfortably hard)<\/td><\/tr>\n <tr><td>Cool down<\/td><td>10 min<\/td><td>Easy<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Tuesday – Strength + Power<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Weight<\/th><th>Sets x Reps<\/th><\/tr>\n <tr><td>Back Squats<\/td><td>75% 1RM<\/td><td>4 x 5<\/td><\/tr>\n <tr><td>Push Press<\/td><td>40kg<\/td><td>4 x 8<\/td><\/tr>\n <tr><td>Romanian Deadlifts<\/td><td>60kg<\/td><td>3 x 10<\/td><\/tr>\n <tr><td>Weighted Pull-ups<\/td><td>+5kg<\/td><td>3 x 6<\/td><\/tr>\n <tr><td>Box Jumps<\/td><td>Bodyweight<\/td><td>3 x 8<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Wednesday – HYROX Simulation<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration\/Distance<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Run<\/td><td>1km<\/td><td>Race pace<\/td><\/tr>\n <tr><td>SkiErg<\/td><td>1000m<\/td><td>Hard<\/td><\/tr>\n <tr><td>Run<\/td><td>1km<\/td><td>Race pace<\/td><\/tr>\n <tr><td>Sled Push<\/td><td>50m (50kg)<\/td><td>Hard<\/td><\/tr>\n <tr><td>Run<\/td><td>1km<\/td><td>Race pace<\/td><\/tr>\n <tr><td>Burpee Broad Jumps<\/td><td>80m<\/td><td>Fast<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day rest-day\">\n <div class=\"day-title\">Thursday – Recovery<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Easy Swim or Bike<\/td><td>30 min<\/td><td>Zone 1<\/td><\/tr>\n <tr><td>Mobility Work<\/td><td>20 min<\/td><td>Light<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Friday – Strength Endurance<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Weight<\/th><th>Sets x Reps<\/th><\/tr>\n <tr><td>Front Squats<\/td><td>50kg<\/td><td>4 x 10<\/td><\/tr>\n <tr><td>Sandbag Lunges<\/td><td>30kg<\/td><td>3 x 20m<\/td><\/tr>\n <tr><td>Farmer’s Carry<\/td><td>32kg KBs<\/td><td>4 x 50m<\/td><\/tr>\n <tr><td>Wall Balls<\/td><td>9kg<\/td><td>4 x 20<\/td><\/tr>\n <tr><td>Rowing Machine<\/td><td>N\/A<\/td><td>4 x 500m, 1:30 rest<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Saturday – Long Run + Stations<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Run<\/td><td>60 min<\/td><td>Zone 2<\/td><\/tr>\n <tr><td>Then: SkiErg<\/td><td>500m<\/td><td>Moderate<\/td><\/tr>\n <tr><td>Sled Push<\/td><td>3 x 50m<\/td><td>Moderate<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day rest-day\">\n <div class=\"day-title\">Sunday – Rest<\/div>\n <p>Complete rest<\/p>\n <\/div>\n <\/div>\n\n <div class=\"week\">\n <div class=\"week-title\">Week 6<\/div>\n \n <div class=\"day\">\n <div class=\"day-title\">Monday – Intervals<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Warm-up<\/td><td>1km<\/td><td>Easy<\/td><\/tr>\n <tr><td>1km intervals<\/td><td>4 x 1km, 2 min rest<\/td><td>90% effort<\/td><\/tr>\n <tr><td>Cool down<\/td><td>1km<\/td><td>Easy<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Tuesday – Max Strength<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Weight<\/th><th>Sets x Reps<\/th><\/tr>\n <tr><td>Back Squats<\/td><td>80% 1RM<\/td><td>5 x 5<\/td><\/tr>\n <tr><td>Bench Press<\/td><td>80% 1RM\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Avoiding the Overtraining Trap<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Overtraining happens more than people admit. It is not just about feeling tired in your legs. It is about your mood and your sleep. More is not always better. You can burn out physically and mentally…low levels of specific hormones and neurotransmitters can leave you feeling flat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You should monitor your resting heart rate. If it jumps up all of a sudden then you should take a rest day. It is okay to skip a session to allow your body to heal. And another thing is to watch your joints. If your knees feel like they are grinding then you should swap a run for a bike ride. That is not the end of the world.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here are the things to keep an eye on and measure – if you are able – it will make it fairly straightforward to know when you are overtraining – <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. Physiological metrics to measure<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Heart Rate Variability (HRV)<\/strong> <em>very useful<\/em><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>What it reflects:<\/strong> Autonomic nervous system balance (stress vs recovery)<\/li>\n\n\n\n<li><strong>Overtraining signal:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Sustained <strong>drop below your personal baseline<\/strong> (not day-to-day noise)<\/li>\n\n\n\n<li>Flattened HRV (little variation across days)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>How to use it properly:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Measure <strong>daily<\/strong>, same time (ideally morning, supine)<\/li>\n\n\n\n<li>Look at <strong>7-day rolling trends<\/strong>, not single days<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Caveat:<\/strong> HRV drops with illness, poor sleep, alcohol, dehydration \u2014 context matters<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Rule of thumb:<\/strong><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\u2193 HRV for <strong>3\u20135+ days<\/strong> + poor performance = red flag<\/p>\n<\/blockquote>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Resting Heart Rate (RHR)<\/strong> <em>simple and reliable<\/em><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>What it reflects:<\/strong> Cardiovascular stress & recovery state<\/li>\n\n\n\n<li><strong>Overtraining signal:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>\u2191 5\u201310 bpm above baseline<\/strong> for several days<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Best practice:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Measure upon waking, before caffeine or movement<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Works especially well when combined with HRV<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Heart rate response during training<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Red flags:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Higher heart rate than usual at the same workload<\/li>\n\n\n\n<li>OR unusually <em>low<\/em> heart rate despite high effort (parasympathetic overtraining)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Metric to track:<\/strong>\n<ul class=\"wp-block-list\">\n<li>HR vs pace \/ power drift over time<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Sleep metrics<\/strong> (from wearables or self-report)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Overtraining signal:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Reduced deep sleep<\/li>\n\n\n\n<li>Frequent awakenings<\/li>\n\n\n\n<li>Elevated nighttime heart rate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Sleep disturbances often <strong>precede performance decline<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">2. Performance-based indicators (VERY important)<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Performance plateau or regression<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You\u2019re training harder but:\n<ul class=\"wp-block-list\">\n<li>Power\/pace decreases<\/li>\n\n\n\n<li>RPE increases at the same workload<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>This is one of the <strong>strongest indicators<\/strong> of overtraining<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Delayed recovery<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Persistent soreness >72 hours<\/li>\n\n\n\n<li>Warm-ups feel unusually difficult<\/li>\n\n\n\n<li>Multiple \u201cbad sessions\u201d in a row<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">3. Subjective measures (often overlooked, but critical)<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Mood & motivation<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Irritability<\/li>\n\n\n\n<li>Apathy toward training<\/li>\n\n\n\n<li>Anxiety or mild depressive symptoms<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Perceived exertion<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Normal sessions feel \u201ctoo hard\u201d<\/li>\n\n\n\n<li>High RPE at low intensity<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Illness & immunity<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Frequent colds<\/li>\n\n\n\n<li>Slow wound healing<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Elite coaches often trust <strong>subjective fatigue<\/strong> <em>before<\/em> metrics fail.<\/p>\n<\/blockquote>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">4. Hormonal \/ clinical markers (advanced, optional)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Mostly used for research or elite athletes:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cortisol \u2191<\/li>\n\n\n\n<li>Testosterone \u2193 (or T:C ratio \u2193)<\/li>\n\n\n\n<li>CK (creatine kinase) chronically elevated<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Not practical for most people unless supervised.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">5. The most effective minimal tracking setup<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you want <strong>maximum signal with minimal effort<\/strong>, track:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>HRV (daily, rolling average)<\/strong><\/li>\n\n\n\n<li><strong>Resting Heart Rate<\/strong><\/li>\n\n\n\n<li><strong>Session RPE<\/strong><\/li>\n\n\n\n<li><strong>Performance trend<\/strong> (pace\/power at fixed effort)<\/li>\n\n\n\n<li><strong>Sleep quality<\/strong><\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">That combo catches most overtraining cases early.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">6. Interpreting the signals together<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">High-risk pattern<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u2193 HRV (several days)<\/li>\n\n\n\n<li>\u2191 Resting HR<\/li>\n\n\n\n<li>Worse performance<\/li>\n\n\n\n<li>Poor sleep or mood<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u2192 <strong>Reduce volume\/intensity immediately<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"> Functional overreaching (often intentional)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Short-term HRV drop<\/li>\n\n\n\n<li>Temporary fatigue<\/li>\n\n\n\n<li>Performance rebounds after deload<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u2192 <strong>Planned recovery restores performance<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Frequently Asked Questions<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>What if I cannot find a sled to push?<\/strong> You can use a heavy plate on a towel or a resistance band. It is not perfect but it works.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Do I need to train six days a week?<\/strong> No four or five days is often enough for most people. Quality matters more than quantity.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Can juniors do this program?<\/strong> Yes but they should use lighter weights and focus on moving well.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/HYROX-16-weeks-caN-YOU-put-this-in-a-format-for-google-sheet-.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Embed of HYROX 16 weeks - caN YOU put this in a format for google sheet - (....\"><\/object><a id=\"wp-block-file--media-ca1464cd-df09-4e37-bc82-db3022a4b6b4\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/HYROX-16-weeks-caN-YOU-put-this-in-a-format-for-google-sheet-.pdf\">HYROX 16 weeks – caN YOU put this in a format for google sheet – (…<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/HYROX-16-weeks-caN-YOU-put-this-in-a-format-for-google-sheet-.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-ca1464cd-df09-4e37-bc82-db3022a4b6b4\">Download<\/a><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>HYROX is amazing. It’s like an ethical cult with exercise that makes you happy and healthy. Perfect! HYROX is a savage test of how well you can run when your body wants to quit. It involves eight kilometres of running and eight functional workout stations. I have to say that sixteen weeks is the perfect […]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189],"tags":[],"class_list":["post-16367","post","type-post","status-publish","format-standard","hentry","category-fitness"],"yoast_head":"\n<title>16 Week HYROX Training Program pdf free download [2026] - Fitness & MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2025\/12\/20\/16-week-hyrox-training-program-pdf-free-download-2025\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"16 Week HYROX Training Program pdf free download [2026] - Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"HYROX is amazing. It’s like an ethical cult with exercise that makes you happy and healthy. Perfect! HYROX is a savage test of how well you can run when your body wants to quit. It involves eight kilometres of running and eight functional workout stations. I have to say that sixteen weeks is the perfect […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2025\/12\/20\/16-week-hyrox-training-program-pdf-free-download-2025\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-12-20T19:21:49+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-12-24T12:53:45+00:00\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n","yoast_head_json":{"title":"16 Week HYROX Training Program pdf free download [2026] - Fitness & MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2025\/12\/20\/16-week-hyrox-training-program-pdf-free-download-2025\/","og_locale":"en_GB","og_type":"article","og_title":"16 Week HYROX Training Program pdf free download [2026] - Fitness & MMA Blog - BlackBeltWhiteHat.com","og_description":"HYROX is amazing. It’s like an ethical cult with exercise that makes you happy and healthy. Perfect! HYROX is a savage test of how well you can run when your body wants to quit. It involves eight kilometres of running and eight functional workout stations. I have to say that sixteen weeks is the perfect […]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/12\/20\/16-week-hyrox-training-program-pdf-free-download-2025\/","og_site_name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2025-12-20T19:21:49+00:00","article_modified_time":"2025-12-24T12:53:45+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2025\/12\/20\/16-week-hyrox-training-program-pdf-free-download-2025\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/12\/20\/16-week-hyrox-training-program-pdf-free-download-2025\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"16 Week HYROX Training Program pdf free download [2026]","datePublished":"2025-12-20T19:21:49+00:00","dateModified":"2025-12-24T12:53:45+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/12\/20\/16-week-hyrox-training-program-pdf-free-download-2025\/"},"wordCount":1852,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"articleSection":["Fitness"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2025\/12\/20\/16-week-hyrox-training-program-pdf-free-download-2025\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2025\/12\/20\/16-week-hyrox-training-program-pdf-free-download-2025\/","url":"https:\/\/blackbeltwhitehat.com\/2025\/12\/20\/16-week-hyrox-training-program-pdf-free-download-2025\/","name":"16 Week HYROX Training Program pdf free download [2026] - 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BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]},{"@type":"Person","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd","name":"Dave","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","caption":"Dave"},"description":"North Wales explorer","sameAs":["http:\/\/seoandmma.wordpress.com"],"url":"https:\/\/blackbeltwhitehat.com\/en\/author\/seoandmma\/"}]}},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-4fZ","jetpack-related-posts":[{"id":16180,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/11\/29\/hyrox-8-week-training-program-pdf-2025\/","url_meta":{"origin":16367,"position":0},"title":"HYROX 8-Week Training Program .pdf [2025]","author":"Dave","date":"November 29, 2025","format":false,"excerpt":"HYROX 8-Week Training Program for Beginners, Intermediate, and Advanced Athletes: Recovery and Injury Prevention Are you ready to take on HYROX but unsure where to start? HYROX blends running with functional fitness, testing endurance and strength. Whether you\u2019re a beginner, have some experience, or are advanced, proper preparation is key.\u2026","rel":"","context":"In "Fitness"","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":15684,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/01\/27\/12-week-hyrox-training-program-pdf-2025\/","url_meta":{"origin":16367,"position":1},"title":"12 Week Hyrox Training Program .pdf [2026] – Free download","author":"Dave","date":"January 27, 2025","format":false,"excerpt":"Exercise at your own risk etc. HYROX 12 Week Training program (\"programme\" for UK) by Drew Griffiths (BSc, MSc) This is your 12-week road to HYROX.Designed for busy people with big goals.Built around strength, endurance, and functional fitness. You'll run. You'll lift. You'll recover.Progressively. Intentionally. Smartly.This isn\u2019t random WODs or\u2026","rel":"","context":"In "Bodybuilding"","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":16075,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/09\/09\/8-week-beginners-hyrox-program-pdf-2025\/","url_meta":{"origin":16367,"position":2},"title":"8 Week Beginner’s HYROX Program .pdf [2025]","author":"Dave","date":"September 9, 2025","format":false,"excerpt":"Spelt \"programme\" in the UK - got told off for spelling it the USA-way - \"program\" in uni. The alarm rings at 6am. You roll over. Hit snooze. Again. But something's different this time. You've signed up for HYROX. That means eight grueling workout stations. Plus you're paying a sht-tonne\u2026","rel":"","context":"In \"exercise\"","block_context":{"text":"exercise","link":"https:\/\/blackbeltwhitehat.com\/en\/tag\/exercise\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/09\/hyrox-workout.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/09\/hyrox-workout.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/09\/hyrox-workout.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/09\/hyrox-workout.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":15719,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/02\/02\/hyrox-vs-crossfit-2025-whats-the-difference\/","url_meta":{"origin":16367,"position":3},"title":"HYROX vs CrossFit [2025] What’s the difference","author":"Dave","date":"February 2, 2025","format":false,"excerpt":"tldr; HYROX is easier to learn HYROX generally has less risk of injury Crossfit has many high skill technical exercises Crossfit creates superior athletes (usually) but also lots of injuries If you are knew to fitness, personally I would try HYROX, rather than crossfit. Crossfit is known for causing injuries,\u2026","rel":"","context":"In \"boxing\"","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/en\/tag\/boxing\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/02\/1000015740.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/02\/1000015740.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/02\/1000015740.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/02\/1000015740.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/02\/1000015740.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/02\/1000015740.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":16116,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/10\/01\/how-much-does-hyrox-cost-a-financially-painful-investigation\/","url_meta":{"origin":16367,"position":4},"title":"How Much Does HYROX Cost? (A Financially Painful Investigation)","author":"Dave","date":"October 1, 2025","format":false,"excerpt":"Let's talk about HYROX. You know, that thing where you pay money to run 8km while periodically stopping to do exercises that make you question your life choices. It's fitness meets masochism meets your credit card crying softly in the corner. I'm a bit bitter about HYROX. I would love\u2026","rel":"","context":"In \"Fitness\"","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/tag\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/10\/image-2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/10\/image-2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/10\/image-2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/10\/image-2.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":16289,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/12\/02\/hyrox-combat-circuit-low-impact-no-running\/","url_meta":{"origin":16367,"position":5},"title":"HYROX Combat Circuit (Low Impact, No Running)","author":"Dave","date":"December 2, 2025","format":false,"excerpt":"Foe ex fighters, who have bad hips and don't want more head trauma... Warm-up (6\u20138 min) - Not part of timed workout 2 min easy bike or brisk walk 2 min joint prep: hips\/ankles\/shoulders 2 min shadow boxing: light jabs + step-in\/step-out (no hops) 10 slow bodyweight hinges + 10\u2026","rel":"","context":"In "Fitness"","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/image.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/image.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/image.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/image.png?resize=700%2C400&ssl=1 2x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/16367","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=16367"}],"version-history":[{"count":8,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/16367\/revisions"}],"predecessor-version":[{"id":16396,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/16367\/revisions\/16396"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=16367"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=16367"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=16367"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

{"id":16367,"date":"2025-12-20T19:21:49","date_gmt":"2025-12-20T19:21:49","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=16367"},"modified":"2025-12-24T12:53:45","modified_gmt":"2025-12-24T12:53:45","slug":"16-week-hyrox-training-program-pdf-free-download-2025","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2025\/12\/20\/16-week-hyrox-training-program-pdf-free-download-2025\/","title":{"rendered":"16 Week HYROX Training Program pdf free download [2026]"},"content":{"rendered":"\n

HYROX is amazing. It’s like an ethical cult with exercise that makes you happy and healthy. Perfect!<\/p>\n\n\n\n

HYROX is a savage test of how well you can run when your body wants to quit. It involves eight kilometres of running and eight functional workout stations. I have to say that sixteen weeks is the perfect amount of time to prepare – well, it depends on how fit you are at baseline, but its a good length of time to train for a competition. It gives your body a chance to adapt without breaking. It’s probably a good idea to have a break or low-intensity week or two following a competition or 16 week cycle of hard training.<\/p>\n\n\n\n

This program balances the running with the heavy lifting to make you a complete athlete.<\/p>\n\n\n\n

Training Phases and Logic<\/h2>\n\n\n\n
We split the sixteen weeks into four distinct blocks. This is called periodisation. It sounds academic but it just means we change the focus as we get closer to the race. I have to say that the first block is all about the base. You need to get used to being on your feet for long periods. I saw a post on Reddit where a person tried to do full race simulations in week two. <\/p>\n\n\n\n
You will encounter things like the sled push and the wall balls. These are not just about strength. They are about moving under fatigue. We call this compromised running. It feels like your legs are filled with lead. One detail worth noting is the buzz in a gym on a heavy lifting night. It is great but you must stay disciplined. Do not chase heavy weights at the expense of your running.<\/p>\n\n\n\nResponsive Table<\/title> <script src=\"https:\/\/cdn.tailwindcss.com\"><\/script> <style> @media (max-width: 768px) { .responsive-table td::before { content: attr(data-label); font-weight: bold; margin-right: 10px; } } <\/style> <\/head> <body class=\"font-sans m-5\"> <div class=\"w-full max-w-screen-lg mx-auto\"> <div class=\"text-center text-xl font-bold mb-5\">Sixteen Week HYROX Training Overview<\/div> <table class=\"responsive-table w-full border-collapse\"> <thead class=\"hidden md:table-header-group\"> <tr> <th class=\"border border-gray-300 bg-gray-200 px-2 py-2 text-center\">Block<\/th> <th class=\"border border-gray-300 bg-gray-200 px-2 py-2 text-center\">Weeks<\/th> <th class=\"border border-gray-300 bg-gray-200 px-2 py-2 text-center\">Primary Goal<\/th> <\/tr> <\/thead> <tbody> <tr class=\"block md:table-row mb-2 md:mb-0 border md:border-none border-gray-300\"> <td data-label=\"Block\" class=\"flex md:table-cell justify-between px-4 py-2 border-b md:border md:border-gray-300 text-left md:text-center\">Aerobic Foundation<\/td> <td data-label=\"Weeks\" class=\"flex md:table-cell justify-between px-4 py-2 border-b md:border md:border-gray-300 text-left md:text-center\">One to Four<\/td> <td data-label=\"Primary Goal\" class=\"flex md:table-cell justify-between px-4 py-2 border-b md:border md:border-gray-300 text-left md:text-center\">Build running volume and movement form<\/td> <\/tr> <tr class=\"block md:table-row mb-2 md:mb-0 border md:border-none border-gray-300\"> <td data-label=\"Block\" class=\"flex md:table-cell justify-between px-4 py-2 border-b md:border md:border-gray-300 text-left md:text-center\">Strength Development<\/td> <td data-label=\"Weeks\" class=\"flex md:table-cell justify-between px-4 py-2 border-b md:border md:border-gray-300 text-left md:text-center\">Five to Eight<\/td> <td data-label=\"Primary Goal\" class=\"flex md:table-cell justify-between px-4 py-2 border-b md:border md:border-gray-300 text-left md:text-center\">Focus on sled strength and lunges<\/td> <\/tr> <tr class=\"block md:table-row mb-2 md:mb-0 border md:border-none border-gray-300\"> <td data-label=\"Block\" class=\"flex md:table-cell justify-between px-4 py-2 border-b md:border md:border-gray-300 text-left md:text-center\">Engine and Speed<\/td> <td data-label=\"Weeks\" class=\"flex md:table-cell justify-between px-4 py-2 border-b md:border md:border-gray-300 text-left md:text-center\">Nine to Twelve<\/td> <td data-label=\"Primary Goal\" class=\"flex md:table-cell justify-between px-4 py-2 border-b md:border md:border-gray-300 text-left md:text-center\">Intervals and compromised running sets<\/td> <\/tr> <tr class=\"block md:table-row mb-2 md:mb-0 border md:border-none border-gray-300\"> <td data-label=\"Block\" class=\"flex md:table-cell justify-between px-4 py-2 border-b md:border md:border-gray-300 text-left md:text-center\">Race Peak and Taper<\/td> <td data-label=\"Weeks\" class=\"flex md:table-cell justify-between px-4 py-2 border-b md:border md:border-gray-300 text-left md:text-center\">Thirteen to Sixteen<\/td> <td data-label=\"Primary Goal\" class=\"flex md:table-cell justify-between px-4 py-2 border-b md:border md:border-gray-300 text-left md:text-center\">Simulations followed by full recovery<\/td> <\/tr> <\/tbody> <\/table> <\/div> <\/body>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tips for Success<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">You should pay attention to your gear. I remember seeing someone eating cold pasta in the car after a session because they had the wrong shoes and their feet were destroyed. It is a small detail but it matters.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Choose shoes that work for both running and lifting.<\/li>\n\n\n\n<li>Practice your burpees so you do not waste energy.<\/li>\n\n\n\n<li>Use a quality sandbag for your lunge training.<\/li>\n\n\n\n<li>Focus on your breathing during the rowing machine.<\/li>\n\n\n\n<li>Ensure your water bottle is easy to carry during training.<\/li>\n<\/ul>\n\n\n\n<!DOCTYPE html>\n<html lang=\"en\">\n<head>\n <meta charset=\"UTF-8\">\n <meta name=\"viewport\" content=\"width=device-width, initial-scale=1.0\">\n <title>16-Week HYROX Training Program<\/title>\n <style>\n body {\n font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;\n line-height: 1.6;\n color: #333;\n max-width: 1200px;\n margin: 0 auto;\n padding: 20px;\n background-color: #f5f5f5;\n }\n h1 {\n color: #2c3e50;\n text-align: center;\n margin-bottom: 10px;\n font-size: 2.5em;\n }\n .intro {\n background: white;\n padding: 20px;\n border-radius: 8px;\n margin-bottom: 30px;\n box-shadow: 0 2px 4px rgba(0,0,0,0.1);\n }\n .phase {\n background: white;\n margin-bottom: 30px;\n border-radius: 8px;\n overflow: hidden;\n box-shadow: 0 2px 4px rgba(0,0,0,0.1);\n }\n .phase-header {\n background: linear-gradient(135deg, #667eea 0%, #764ba2 100%);\n color: white;\n padding: 15px 20px;\n font-size: 1.5em;\n font-weight: bold;\n }\n .week {\n border-bottom: 1px solid #e0e0e0;\n padding: 20px;\n }\n .week:last-child {\n border-bottom: none;\n }\n .week-title {\n font-size: 1.3em;\n color: #667eea;\n margin-bottom: 15px;\n font-weight: bold;\n }\n .day {\n margin-bottom: 20px;\n background: #f9f9f9;\n padding: 15px;\n border-radius: 5px;\n border-left: 4px solid #667eea;\n }\n .day-title {\n font-weight: bold;\n color: #2c3e50;\n margin-bottom: 10px;\n font-size: 1.1em;\n }\n table {\n width: 100%;\n border-collapse: collapse;\n margin-top: 10px;\n }\n th {\n background-color: #667eea;\n color: white;\n padding: 10px;\n text-align: left;\n font-weight: 600;\n }\n td {\n padding: 8px 10px;\n border-bottom: 1px solid #e0e0e0;\n }\n tr:hover {\n background-color: #f0f0f0;\n }\n .rest-day {\n background: #e8f5e9;\n border-left-color: #4caf50;\n }\n .note {\n background: #fff3cd;\n border-left: 4px solid #ffc107;\n padding: 10px;\n margin-top: 10px;\n border-radius: 4px;\n font-size: 0.9em;\n }\n <\/style>\n<\/head>\n<body>\n <h1>16-Week HYROX Competition Training Program<\/h1>\n \n <div class=\"intro\">\n <p><strong>Program Overview:<\/strong> This 16-week program is designed to prepare you for HYROX competition. It progressively builds aerobic capacity, muscular endurance, and event-specific fitness through four distinct phases.<\/p>\n <p><strong>Key Components:<\/strong> Running intervals, strength training, HYROX-specific station work, and recovery sessions.<\/p>\n <\/div>\n\n \n <div class=\"phase\">\n <div class=\"phase-header\">Phase 1: Base Building (Weeks 1-4)<\/div>\n \n <div class=\"week\">\n <div class=\"week-title\">Week 1<\/div>\n \n <div class=\"day\">\n <div class=\"day-title\">Monday – Running Base<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration\/Reps<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Easy Run<\/td><td>30 min<\/td><td>Zone 2 (conversational pace)<\/td><\/tr>\n <tr><td>Dynamic Stretching<\/td><td>10 min<\/td><td>Light<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Tuesday – Strength Foundation<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Weight<\/th><th>Sets x Reps<\/th><\/tr>\n <tr><td>Goblet Squats<\/td><td>16kg KB<\/td><td>3 x 12<\/td><\/tr>\n <tr><td>Push-ups<\/td><td>Bodyweight<\/td><td>3 x 10<\/td><\/tr>\n <tr><td>Bent Over Rows<\/td><td>15kg DBs<\/td><td>3 x 12<\/td><\/tr>\n <tr><td>Lunges<\/td><td>Bodyweight<\/td><td>3 x 10 each leg<\/td><\/tr>\n <tr><td>Plank Hold<\/td><td>Bodyweight<\/td><td>3 x 30 sec<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Wednesday – Intervals + Stations<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Run 1km easy warm-up<\/td><td>5-6 min<\/td><td>Easy<\/td><\/tr>\n <tr><td>400m intervals<\/td><td>6 x 400m, 90 sec rest<\/td><td>80% effort<\/td><\/tr>\n <tr><td>SkiErg<\/td><td>3 x 250m<\/td><td>Moderate<\/td><\/tr>\n <tr><td>Sled Push (empty)<\/td><td>3 x 25m<\/td><td>Moderate<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day rest-day\">\n <div class=\"day-title\">Thursday – Active Recovery<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Light Jog or Walk<\/td><td>20 min<\/td><td>Very Easy<\/td><\/tr>\n <tr><td>Mobility Work<\/td><td>15 min<\/td><td>Light<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Friday – Strength + Conditioning<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Weight<\/th><th>Sets x Reps<\/th><\/tr>\n <tr><td>Back Squats<\/td><td>60% 1RM<\/td><td>4 x 8<\/td><\/tr>\n <tr><td>Bench Press<\/td><td>60% 1RM<\/td><td>4 x 8<\/td><\/tr>\n <tr><td>Deadlifts<\/td><td>60% 1RM<\/td><td>3 x 8<\/td><\/tr>\n <tr><td>Burpees<\/td><td>Bodyweight<\/td><td>3 x 8<\/td><\/tr>\n <tr><td>Rowing Machine<\/td><td>N\/A<\/td><td>3 x 250m moderate<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Saturday – Long Run<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Steady State Run<\/td><td>45 min<\/td><td>Zone 2 (comfortable)<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day rest-day\">\n <div class=\"day-title\">Sunday – Rest<\/div>\n <p>Complete rest or very light stretching\/walking<\/p>\n <\/div>\n <\/div>\n\n <div class=\"week\">\n <div class=\"week-title\">Week 2<\/div>\n \n <div class=\"day\">\n <div class=\"day-title\">Monday – Running Base<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Easy Run<\/td><td>35 min<\/td><td>Zone 2<\/td><\/tr>\n <tr><td>Strides<\/td><td>4 x 100m<\/td><td>80% effort<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Tuesday – Strength Foundation<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Weight<\/th><th>Sets x Reps<\/th><\/tr>\n <tr><td>Goblet Squats<\/td><td>20kg KB<\/td><td>3 x 12<\/td><\/tr>\n <tr><td>Push-ups<\/td><td>Bodyweight<\/td><td>3 x 12<\/td><\/tr>\n <tr><td>Bent Over Rows<\/td><td>17.5kg DBs<\/td><td>3 x 12<\/td><\/tr>\n <tr><td>Walking Lunges<\/td><td>10kg DBs<\/td><td>3 x 12 each leg<\/td><\/tr>\n <tr><td>Plank Hold<\/td><td>Bodyweight<\/td><td>3 x 40 sec<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Wednesday – Intervals + Stations<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Run warm-up<\/td><td>1km<\/td><td>Easy<\/td><\/tr>\n <tr><td>600m intervals<\/td><td>5 x 600m, 2 min rest<\/td><td>80% effort<\/td><\/tr>\n <tr><td>SkiErg<\/td><td>4 x 250m<\/td><td>Moderate<\/td><\/tr>\n <tr><td>Sled Push<\/td><td>4 x 25m<\/td><td>Moderate<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day rest-day\">\n <div class=\"day-title\">Thursday – Active Recovery<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Bike or Swim<\/td><td>25 min<\/td><td>Easy<\/td><\/tr>\n <tr><td>Yoga\/Stretching<\/td><td>20 min<\/td><td>Light<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Friday – Strength + Conditioning<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Weight<\/th><th>Sets x Reps<\/th><\/tr>\n <tr><td>Back Squats<\/td><td>65% 1RM<\/td><td>4 x 8<\/td><\/tr>\n <tr><td>Bench Press<\/td><td>65% 1RM<\/td><td>4 x 8<\/td><\/tr>\n <tr><td>Deadlifts<\/td><td>65% 1RM<\/td><td>3 x 8<\/td><\/tr>\n <tr><td>Burpee Broad Jumps<\/td><td>Bodyweight<\/td><td>3 x 10<\/td><\/tr>\n <tr><td>Rowing Machine<\/td><td>N\/A<\/td><td>3 x 500m moderate<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Saturday – Long Run<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Steady State Run<\/td><td>50 min<\/td><td>Zone 2<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day rest-day\">\n <div class=\"day-title\">Sunday – Rest<\/div>\n <p>Complete rest or very light activity<\/p>\n <\/div>\n <\/div>\n\n <div class=\"week\">\n <div class=\"week-title\">Week 3<\/div>\n \n <div class=\"day\">\n <div class=\"day-title\">Monday – Running Base<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Easy Run<\/td><td>40 min<\/td><td>Zone 2<\/td><\/tr>\n <tr><td>Hill Sprints<\/td><td>6 x 30 sec<\/td><td>85% effort<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Tuesday – Strength Foundation<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Weight<\/th><th>Sets x Reps<\/th><\/tr>\n <tr><td>Front Squats<\/td><td>40kg<\/td><td>4 x 10<\/td><\/tr>\n <tr><td>Dips or Push-ups<\/td><td>Bodyweight<\/td><td>3 x 15<\/td><\/tr>\n <tr><td>Pull-ups (assisted if needed)<\/td><td>Bodyweight<\/td><td>3 x 8<\/td><\/tr>\n <tr><td>Bulgarian Split Squats<\/td><td>12kg DBs<\/td><td>3 x 10 each<\/td><\/tr>\n <tr><td>Farmer’s Carry<\/td><td>24kg KBs<\/td><td>3 x 40m<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Wednesday – Intervals + Stations<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Run warm-up<\/td><td>1km<\/td><td>Easy<\/td><\/tr>\n <tr><td>800m intervals<\/td><td>4 x 800m, 2.5 min rest<\/td><td>85% effort<\/td><\/tr>\n <tr><td>SkiErg<\/td><td>4 x 500m<\/td><td>Hard<\/td><\/tr>\n <tr><td>Sled Push (25kg added)<\/td><td>4 x 25m<\/td><td>Moderate-Hard<\/td><\/tr>\n <tr><td>Burpees<\/td><td>3 x 10<\/td><td>Fast pace<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day rest-day\">\n <div class=\"day-title\">Thursday – Active Recovery<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Light Run or Bike<\/td><td>30 min<\/td><td>Very Easy<\/td><\/tr>\n <tr><td>Foam Rolling<\/td><td>15 min<\/td><td>Light<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Friday – Strength + Conditioning<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Weight<\/th><th>Sets x Reps<\/th><\/tr>\n <tr><td>Back Squats<\/td><td>70% 1RM<\/td><td>4 x 6<\/td><\/tr>\n <tr><td>Bench Press<\/td><td>70% 1RM<\/td><td>4 x 6<\/td><\/tr>\n <tr><td>Deadlifts<\/td><td>70% 1RM<\/td><td>4 x 6<\/td><\/tr>\n <tr><td>Wall Balls<\/td><td>9kg ball<\/td><td>3 x 15<\/td><\/tr>\n <tr><td>Rowing Machine<\/td><td>N\/A<\/td><td>2 x 1000m hard<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Saturday – Long Run<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Steady State Run<\/td><td>55 min<\/td><td>Zone 2<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day rest-day\">\n <div class=\"day-title\">Sunday – Rest<\/div>\n <p>Complete rest day<\/p>\n <\/div>\n <\/div>\n\n <div class=\"week\">\n <div class=\"week-title\">Week 4 – Deload<\/div>\n <div class=\"note\">Recovery week – reduce volume by 40%<\/div>\n \n <div class=\"day\">\n <div class=\"day-title\">Monday – Easy Run<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Easy Run<\/td><td>25 min<\/td><td>Zone 2<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Tuesday – Light Strength<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Weight<\/th><th>Sets x Reps<\/th><\/tr>\n <tr><td>Goblet Squats<\/td><td>16kg<\/td><td>2 x 10<\/td><\/tr>\n <tr><td>Push-ups<\/td><td>Bodyweight<\/td><td>2 x 10<\/td><\/tr>\n <tr><td>Rows<\/td><td>12kg DBs<\/td><td>2 x 10<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day rest-day\">\n <div class=\"day-title\">Wednesday – Active Recovery<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Walk or Light Bike<\/td><td>30 min<\/td><td>Very Easy<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day rest-day\">\n <div class=\"day-title\">Thursday – Rest<\/div>\n <p>Complete rest<\/p>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Friday – Light Session<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Easy Run<\/td><td>20 min<\/td><td>Zone 2<\/td><\/tr>\n <tr><td>SkiErg<\/td><td>2 x 250m<\/td><td>Easy<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Saturday – Easy Run<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Steady Run<\/td><td>30 min<\/td><td>Zone 2<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day rest-day\">\n <div class=\"day-title\">Sunday – Rest<\/div>\n <p>Complete rest<\/p>\n <\/div>\n <\/div>\n <\/div>\n\n \n <div class=\"phase\">\n <div class=\"phase-header\">Phase 2: Capacity Building (Weeks 5-8)<\/div>\n \n <div class=\"week\">\n <div class=\"week-title\">Week 5<\/div>\n \n <div class=\"day\">\n <div class=\"day-title\">Monday – Tempo Run<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Warm-up<\/td><td>10 min<\/td><td>Easy<\/td><\/tr>\n <tr><td>Tempo Run<\/td><td>20 min<\/td><td>Zone 3 (comfortably hard)<\/td><\/tr>\n <tr><td>Cool down<\/td><td>10 min<\/td><td>Easy<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Tuesday – Strength + Power<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Weight<\/th><th>Sets x Reps<\/th><\/tr>\n <tr><td>Back Squats<\/td><td>75% 1RM<\/td><td>4 x 5<\/td><\/tr>\n <tr><td>Push Press<\/td><td>40kg<\/td><td>4 x 8<\/td><\/tr>\n <tr><td>Romanian Deadlifts<\/td><td>60kg<\/td><td>3 x 10<\/td><\/tr>\n <tr><td>Weighted Pull-ups<\/td><td>+5kg<\/td><td>3 x 6<\/td><\/tr>\n <tr><td>Box Jumps<\/td><td>Bodyweight<\/td><td>3 x 8<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Wednesday – HYROX Simulation<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration\/Distance<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Run<\/td><td>1km<\/td><td>Race pace<\/td><\/tr>\n <tr><td>SkiErg<\/td><td>1000m<\/td><td>Hard<\/td><\/tr>\n <tr><td>Run<\/td><td>1km<\/td><td>Race pace<\/td><\/tr>\n <tr><td>Sled Push<\/td><td>50m (50kg)<\/td><td>Hard<\/td><\/tr>\n <tr><td>Run<\/td><td>1km<\/td><td>Race pace<\/td><\/tr>\n <tr><td>Burpee Broad Jumps<\/td><td>80m<\/td><td>Fast<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day rest-day\">\n <div class=\"day-title\">Thursday – Recovery<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Easy Swim or Bike<\/td><td>30 min<\/td><td>Zone 1<\/td><\/tr>\n <tr><td>Mobility Work<\/td><td>20 min<\/td><td>Light<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Friday – Strength Endurance<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Weight<\/th><th>Sets x Reps<\/th><\/tr>\n <tr><td>Front Squats<\/td><td>50kg<\/td><td>4 x 10<\/td><\/tr>\n <tr><td>Sandbag Lunges<\/td><td>30kg<\/td><td>3 x 20m<\/td><\/tr>\n <tr><td>Farmer’s Carry<\/td><td>32kg KBs<\/td><td>4 x 50m<\/td><\/tr>\n <tr><td>Wall Balls<\/td><td>9kg<\/td><td>4 x 20<\/td><\/tr>\n <tr><td>Rowing Machine<\/td><td>N\/A<\/td><td>4 x 500m, 1:30 rest<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Saturday – Long Run + Stations<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Run<\/td><td>60 min<\/td><td>Zone 2<\/td><\/tr>\n <tr><td>Then: SkiErg<\/td><td>500m<\/td><td>Moderate<\/td><\/tr>\n <tr><td>Sled Push<\/td><td>3 x 50m<\/td><td>Moderate<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day rest-day\">\n <div class=\"day-title\">Sunday – Rest<\/div>\n <p>Complete rest<\/p>\n <\/div>\n <\/div>\n\n <div class=\"week\">\n <div class=\"week-title\">Week 6<\/div>\n \n <div class=\"day\">\n <div class=\"day-title\">Monday – Intervals<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Duration<\/th><th>Intensity<\/th><\/tr>\n <tr><td>Warm-up<\/td><td>1km<\/td><td>Easy<\/td><\/tr>\n <tr><td>1km intervals<\/td><td>4 x 1km, 2 min rest<\/td><td>90% effort<\/td><\/tr>\n <tr><td>Cool down<\/td><td>1km<\/td><td>Easy<\/td><\/tr>\n <\/table>\n <\/div>\n\n <div class=\"day\">\n <div class=\"day-title\">Tuesday – Max Strength<\/div>\n <table>\n <tr><th>Exercise<\/th><th>Weight<\/th><th>Sets x Reps<\/th><\/tr>\n <tr><td>Back Squats<\/td><td>80% 1RM<\/td><td>5 x 5<\/td><\/tr>\n <tr><td>Bench Press<\/td><td>80% 1RM\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Avoiding the Overtraining Trap<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Overtraining happens more than people admit. It is not just about feeling tired in your legs. It is about your mood and your sleep. More is not always better. You can burn out physically and mentally…low levels of specific hormones and neurotransmitters can leave you feeling flat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You should monitor your resting heart rate. If it jumps up all of a sudden then you should take a rest day. It is okay to skip a session to allow your body to heal. And another thing is to watch your joints. If your knees feel like they are grinding then you should swap a run for a bike ride. That is not the end of the world.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here are the things to keep an eye on and measure – if you are able – it will make it fairly straightforward to know when you are overtraining – <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. Physiological metrics to measure<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Heart Rate Variability (HRV)<\/strong> <em>very useful<\/em><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>What it reflects:<\/strong> Autonomic nervous system balance (stress vs recovery)<\/li>\n\n\n\n<li><strong>Overtraining signal:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Sustained <strong>drop below your personal baseline<\/strong> (not day-to-day noise)<\/li>\n\n\n\n<li>Flattened HRV (little variation across days)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>How to use it properly:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Measure <strong>daily<\/strong>, same time (ideally morning, supine)<\/li>\n\n\n\n<li>Look at <strong>7-day rolling trends<\/strong>, not single days<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Caveat:<\/strong> HRV drops with illness, poor sleep, alcohol, dehydration \u2014 context matters<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Rule of thumb:<\/strong><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\u2193 HRV for <strong>3\u20135+ days<\/strong> + poor performance = red flag<\/p>\n<\/blockquote>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Resting Heart Rate (RHR)<\/strong> <em>simple and reliable<\/em><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>What it reflects:<\/strong> Cardiovascular stress & recovery state<\/li>\n\n\n\n<li><strong>Overtraining signal:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>\u2191 5\u201310 bpm above baseline<\/strong> for several days<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Best practice:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Measure upon waking, before caffeine or movement<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Works especially well when combined with HRV<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Heart rate response during training<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Red flags:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Higher heart rate than usual at the same workload<\/li>\n\n\n\n<li>OR unusually <em>low<\/em> heart rate despite high effort (parasympathetic overtraining)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Metric to track:<\/strong>\n<ul class=\"wp-block-list\">\n<li>HR vs pace \/ power drift over time<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Sleep metrics<\/strong> (from wearables or self-report)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Overtraining signal:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Reduced deep sleep<\/li>\n\n\n\n<li>Frequent awakenings<\/li>\n\n\n\n<li>Elevated nighttime heart rate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Sleep disturbances often <strong>precede performance decline<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">2. Performance-based indicators (VERY important)<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Performance plateau or regression<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You\u2019re training harder but:\n<ul class=\"wp-block-list\">\n<li>Power\/pace decreases<\/li>\n\n\n\n<li>RPE increases at the same workload<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>This is one of the <strong>strongest indicators<\/strong> of overtraining<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Delayed recovery<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Persistent soreness >72 hours<\/li>\n\n\n\n<li>Warm-ups feel unusually difficult<\/li>\n\n\n\n<li>Multiple \u201cbad sessions\u201d in a row<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">3. Subjective measures (often overlooked, but critical)<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Mood & motivation<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Irritability<\/li>\n\n\n\n<li>Apathy toward training<\/li>\n\n\n\n<li>Anxiety or mild depressive symptoms<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Perceived exertion<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Normal sessions feel \u201ctoo hard\u201d<\/li>\n\n\n\n<li>High RPE at low intensity<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Illness & immunity<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Frequent colds<\/li>\n\n\n\n<li>Slow wound healing<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Elite coaches often trust <strong>subjective fatigue<\/strong> <em>before<\/em> metrics fail.<\/p>\n<\/blockquote>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">4. Hormonal \/ clinical markers (advanced, optional)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Mostly used for research or elite athletes:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cortisol \u2191<\/li>\n\n\n\n<li>Testosterone \u2193 (or T:C ratio \u2193)<\/li>\n\n\n\n<li>CK (creatine kinase) chronically elevated<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Not practical for most people unless supervised.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">5. The most effective minimal tracking setup<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you want <strong>maximum signal with minimal effort<\/strong>, track:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>HRV (daily, rolling average)<\/strong><\/li>\n\n\n\n<li><strong>Resting Heart Rate<\/strong><\/li>\n\n\n\n<li><strong>Session RPE<\/strong><\/li>\n\n\n\n<li><strong>Performance trend<\/strong> (pace\/power at fixed effort)<\/li>\n\n\n\n<li><strong>Sleep quality<\/strong><\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">That combo catches most overtraining cases early.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">6. Interpreting the signals together<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">High-risk pattern<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u2193 HRV (several days)<\/li>\n\n\n\n<li>\u2191 Resting HR<\/li>\n\n\n\n<li>Worse performance<\/li>\n\n\n\n<li>Poor sleep or mood<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u2192 <strong>Reduce volume\/intensity immediately<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"> Functional overreaching (often intentional)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Short-term HRV drop<\/li>\n\n\n\n<li>Temporary fatigue<\/li>\n\n\n\n<li>Performance rebounds after deload<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u2192 <strong>Planned recovery restores performance<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Frequently Asked Questions<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>What if I cannot find a sled to push?<\/strong> You can use a heavy plate on a towel or a resistance band. It is not perfect but it works.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Do I need to train six days a week?<\/strong> No four or five days is often enough for most people. Quality matters more than quantity.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Can juniors do this program?<\/strong> Yes but they should use lighter weights and focus on moving well.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-fileembed\" data=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/HYROX-16-weeks-caN-YOU-put-this-in-a-format-for-google-sheet-.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Embed of HYROX 16 weeks - caN YOU put this in a format for google sheet - (....\"><\/object><a id=\"wp-block-file--media-ca1464cd-df09-4e37-bc82-db3022a4b6b4\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/HYROX-16-weeks-caN-YOU-put-this-in-a-format-for-google-sheet-.pdf\">HYROX 16 weeks – caN YOU put this in a format for google sheet – (…<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/HYROX-16-weeks-caN-YOU-put-this-in-a-format-for-google-sheet-.pdf\" class=\"wp-block-filebutton wp-element-button\" download aria-describedby=\"wp-block-file--media-ca1464cd-df09-4e37-bc82-db3022a4b6b4\">Download<\/a><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>HYROX is amazing. It’s like an ethical cult with exercise that makes you happy and healthy. Perfect! HYROX is a savage test of how well you can run when your body wants to quit. It involves eight kilometres of running and eight functional workout stations. I have to say that sixteen weeks is the perfect […]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189],"tags":[],"class_list":["post-16367","post","type-post","status-publish","format-standard","hentry","category-fitness"],"yoast_head":"\n<title>16 Week HYROX Training Program pdf free download [2026] - Fitness & MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2025\/12\/20\/16-week-hyrox-training-program-pdf-free-download-2025\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"16 Week HYROX Training Program pdf free download [2026] - Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"HYROX is amazing. 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It’s like an ethical cult with exercise that makes you happy and healthy. Perfect! HYROX is a savage test of how well you can run when your body wants to quit. It involves eight kilometres of running and eight functional workout stations. I have to say that sixteen weeks is the perfect […]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/12\/20\/16-week-hyrox-training-program-pdf-free-download-2025\/","og_site_name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2025-12-20T19:21:49+00:00","article_modified_time":"2025-12-24T12:53:45+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2025\/12\/20\/16-week-hyrox-training-program-pdf-free-download-2025\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/12\/20\/16-week-hyrox-training-program-pdf-free-download-2025\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"16 Week HYROX Training Program pdf free download [2026]","datePublished":"2025-12-20T19:21:49+00:00","dateModified":"2025-12-24T12:53:45+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/12\/20\/16-week-hyrox-training-program-pdf-free-download-2025\/"},"wordCount":1852,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"articleSection":["Fitness"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2025\/12\/20\/16-week-hyrox-training-program-pdf-free-download-2025\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2025\/12\/20\/16-week-hyrox-training-program-pdf-free-download-2025\/","url":"https:\/\/blackbeltwhitehat.com\/2025\/12\/20\/16-week-hyrox-training-program-pdf-free-download-2025\/","name":"16 Week HYROX Training Program pdf free download [2026] - 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BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]},{"@type":"Person","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd","name":"Dave","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","caption":"Dave"},"description":"North Wales explorer","sameAs":["http:\/\/seoandmma.wordpress.com"],"url":"https:\/\/blackbeltwhitehat.com\/en\/author\/seoandmma\/"}]}},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-4fZ","jetpack-related-posts":[{"id":16180,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/11\/29\/hyrox-8-week-training-program-pdf-2025\/","url_meta":{"origin":16367,"position":0},"title":"HYROX 8-Week Training Program .pdf [2025]","author":"Dave","date":"November 29, 2025","format":false,"excerpt":"HYROX 8-Week Training Program for Beginners, Intermediate, and Advanced Athletes: Recovery and Injury Prevention Are you ready to take on HYROX but unsure where to start? HYROX blends running with functional fitness, testing endurance and strength. Whether you\u2019re a beginner, have some experience, or are advanced, proper preparation is key.\u2026","rel":"","context":"In "Fitness"","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":15684,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/01\/27\/12-week-hyrox-training-program-pdf-2025\/","url_meta":{"origin":16367,"position":1},"title":"12 Week Hyrox Training Program .pdf [2026] – Free download","author":"Dave","date":"January 27, 2025","format":false,"excerpt":"Exercise at your own risk etc. HYROX 12 Week Training program (\"programme\" for UK) by Drew Griffiths (BSc, MSc) This is your 12-week road to HYROX.Designed for busy people with big goals.Built around strength, endurance, and functional fitness. You'll run. You'll lift. You'll recover.Progressively. Intentionally. Smartly.This isn\u2019t random WODs or\u2026","rel":"","context":"In "Bodybuilding"","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":16075,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/09\/09\/8-week-beginners-hyrox-program-pdf-2025\/","url_meta":{"origin":16367,"position":2},"title":"8 Week Beginner’s HYROX Program .pdf [2025]","author":"Dave","date":"September 9, 2025","format":false,"excerpt":"Spelt \"programme\" in the UK - got told off for spelling it the USA-way - \"program\" in uni. The alarm rings at 6am. You roll over. Hit snooze. Again. But something's different this time. You've signed up for HYROX. That means eight grueling workout stations. Plus you're paying a sht-tonne\u2026","rel":"","context":"In \"exercise\"","block_context":{"text":"exercise","link":"https:\/\/blackbeltwhitehat.com\/en\/tag\/exercise\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/09\/hyrox-workout.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/09\/hyrox-workout.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/09\/hyrox-workout.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/09\/hyrox-workout.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":15719,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/02\/02\/hyrox-vs-crossfit-2025-whats-the-difference\/","url_meta":{"origin":16367,"position":3},"title":"HYROX vs CrossFit [2025] What’s the difference","author":"Dave","date":"February 2, 2025","format":false,"excerpt":"tldr; HYROX is easier to learn HYROX generally has less risk of injury Crossfit has many high skill technical exercises Crossfit creates superior athletes (usually) but also lots of injuries If you are knew to fitness, personally I would try HYROX, rather than crossfit. Crossfit is known for causing injuries,\u2026","rel":"","context":"In \"boxing\"","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/en\/tag\/boxing\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/02\/1000015740.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/02\/1000015740.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/02\/1000015740.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/02\/1000015740.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/02\/1000015740.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/02\/1000015740.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":16116,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/10\/01\/how-much-does-hyrox-cost-a-financially-painful-investigation\/","url_meta":{"origin":16367,"position":4},"title":"How Much Does HYROX Cost? (A Financially Painful Investigation)","author":"Dave","date":"October 1, 2025","format":false,"excerpt":"Let's talk about HYROX. You know, that thing where you pay money to run 8km while periodically stopping to do exercises that make you question your life choices. It's fitness meets masochism meets your credit card crying softly in the corner. I'm a bit bitter about HYROX. I would love\u2026","rel":"","context":"In \"Fitness\"","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/tag\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/10\/image-2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/10\/image-2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/10\/image-2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/10\/image-2.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":16289,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/12\/02\/hyrox-combat-circuit-low-impact-no-running\/","url_meta":{"origin":16367,"position":5},"title":"HYROX Combat Circuit (Low Impact, No Running)","author":"Dave","date":"December 2, 2025","format":false,"excerpt":"Foe ex fighters, who have bad hips and don't want more head trauma... Warm-up (6\u20138 min) - Not part of timed workout 2 min easy bike or brisk walk 2 min joint prep: hips\/ankles\/shoulders 2 min shadow boxing: light jabs + step-in\/step-out (no hops) 10 slow bodyweight hinges + 10\u2026","rel":"","context":"In "Fitness"","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/image.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/image.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/image.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/image.png?resize=700%2C400&ssl=1 2x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/16367","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=16367"}],"version-history":[{"count":8,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/16367\/revisions"}],"predecessor-version":[{"id":16396,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/16367\/revisions\/16396"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=16367"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=16367"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=16367"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}