Plan Of The Week: QALCHA HYROX Open
Train like a world-record holder. Race-specific. 5-7 sessions per week. No fluff.
Tim Wenisch’s HYROX method for better running, stronger stations, and cleaner race flow.
Quick Stats: Ongoing | Intermediate | Full gym + HYROX setup | 5-7 sessions/week
Your problem: You train hard, but your race performance is inconsistent. Running pace drops after stations, and transitions cost you more time than you think.
This plan fixes it: Structured hybrid sessions that build engine, station power, and repeatable race rhythm every week.
What You’ll Do
5-7 sessions per week, around 90 minutes each. You’ll combine running intervals, strength blocks, and hybrid circuits with clear progression.
Focus areas:
Running under fatigue-keep pace after hard stations
Station efficiency-sled, erg, carry, and wall ball execution
Heart-rate control-better output without burning too early
Session length: ~90 minutes. High-quality work, not random volume.
Coach Tip
Use heart-rate zones to control effort in interval days. Most athletes push too hard too early, then lose quality in the second half.
Why it works:
Better pacing across all eight stations
More consistent split times under fatigue
Faster recovery between efforts and sessions
Results Timeline
Week 2-3: Better breathing control, cleaner movement at stations.
Week 4-6: More stable running splits, stronger output on sled and SkiErg.
Week 8+: Race flow feels smoother, fewer pace crashes, better overall finish times.
Start Training
Questions? Tag @hyroxtrainingplans
More plans: HyroxTrainingPlans