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Race-Day Programming

The 6-Week Build-Up Plan. Already have a race on the calendar? This is the second guide in the series — week-by-week peaking, weekly programming templates, deload protocol, and the race-week playbook that gets you to the start line rested.

📅 6-week build-up 📥 PDF ⚡ Instant download ✅ 100% free

What You Get

Built for Athletes Who Already Have a Race

The first free guide gets you to the start line. This one gets you there rested, sharp, and peaking. If you've never read a HYROX training guide before, start with the base-build — this is the follow-up.

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6-Week Build-Up Plan

A week-by-week peaking protocol — volume ramps, deload timing, and the taper dose that gets you rested for race day.

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4 Weekly Templates

Run-Strength, Station-Heavy, Threshold, and Race-Sim. Each one fully written out. Pick one based on your race date and current training age.

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Deload Protocol

When to pull back, how much to drop, and how to come back stronger the following week — without losing the gains you just made.

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Race-Week Schedule

Day-by-day playbook for the final 7 days. Sessions are short and sharp. The goal is to line up rested, not cooked.

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Race-Week Fueling

Pre-race meal timing, race-morning carbs, intra-race fueling, and the hydration math — for HYROX distances, not generic marathon advice.

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Peaking Mentality

The week-before-race mental framework that coaches hand to athletes the night before. Taper anxiety vs. real readiness — how to tell the difference.

What's Inside

Preview the Guide Before You Download

Here's the depth of what's waiting for you in the PDF. Click any section to expand.

The 6-Week Build-Up Calendar

A week-by-week peaking plan: how much volume to add, when to deload, and the exact taper dose that gets you to the start line rested. Built around real HYROX event timelines so you can drop it on top of your current base training.

Weekly Programming Templates

Four repeatable weekly templates — Run-Strength, Station-Heavy, Threshold, and Race-Simulation. Each one has sets, reps, paces, and the weights to load. Pick one per week depending on your race date.

Deload & Peaking Protocol

How (and when) to take a real deload week without losing fitness. The two-week taper progression coaches use on athletes who consistently PR. Includes the exact intensity drops for run, station, and lifting work.

Race-Week Schedule

The final 7 days — what to do Monday through Sunday before a Saturday race. Sessions are short, intensity is sharp, and the goal is to show up rested, not cooked. Includes the pre-race meal plan.

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Download the Free Programming Guide

Instant PDF. No commitment. Pair it with our base-build guide for the full base-to-peak system.

Want a HYROX coach to write this for you?

The programming guide is a starting point. The fastest path to a peak is a HYROX-specialist coach who builds your plan around your race date, watches your weekly numbers, and adjusts as you go. Get matched — free, no commitment.

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