A 10-Week Hyrox Running Guide

Improve your Hyrox times with a structured run program

This guide is designed for athletes with at least six months of running experience and an estimated 5km time of around 25 minutes.

Please note, these times are only a reference and should be adjusted based on your individual experience and fitness level. For the best results, I highly recommend working with a coach who can tailor a program specifically for you. No single program works for everyone, and personalised coaching ensures you reach your goals efficiently and injury free.

Estimated 5km time of 22:5-25 mins

10 week Intermediate running program

RPE = Rate of Perceived Exertion

This scale can help runners gauge their effort during different types of workouts:

• Easy runs: RPE 3-4

• Moderate runs: RPE 5-6

• Tempo runs: RPE 7-8

• Interval training: RPE 8-9

• Sprint finishes: RPE 9-10

Remember, RPE is subjective and can vary based on factors like fitness level, fatigue, and environmental conditions. It's a useful tool when used in conjunction with other metrics like pace and heart rate.

Run/Lift - Get after it.