Plan Of The Week: HYROX PRO
Elite training from Hunter McIntyre. 6 sessions/week. 45-180 min. World-class results.
Train like the world record holder. Elite programming for podium finishes.
Quick Stats:
Ongoing | Advanced | Full gym | 6 sessions/week
Your problem: You’re fast, but not fast enough. You train hard, but your times plateau. You need world-class programming to reach podium-level performance.
This plan fixes it: Hunter McIntyre’s race-tested methodology—the same training that built a world record holder. Strategic 3-week intensity cycles with recovery weeks.
What You’ll Do
6 sessions per week. 45-180 minutes. Mix of Olympic lifting, race-specific intervals, and endurance work. Progressive overload every 3 weeks followed by strategic recovery.
Focus areas:
Olympic lift variations—build explosive power for sled push and wall balls
Lactate threshold training—maintain pace through all 8 stations
Race simulations—practice transitions and pacing under fatigue
Session length: 45-180 min. No junk volume—every rep earns its spot.
Coach Tip
Train intensity cycles, not linear progression. Push hard for 3 weeks, then recover for 1 week.
Why it works:
Physiological adaptation—your body needs stress + recovery to improve
Mental sustainability—recovery weeks prevent burnout
Performance peaks—arrive at race day fresh, not fried
Test this structure across any training block.
Results Timeline
Week 2-3:
Feel stronger on sled push, recover faster between stations
Week 4-6:
Add 10-20kg to core lifts, cut 15-30 sec off station times
Week 8+:
Maintain pace through stations 6-8, compete for podium positions
Start Training
Questions? Tag @hyroxtrainingplans
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