Plan Of The Week: The Hybrid Engine MACHINE
Build machine power in 12 weeks. 30 minutes per day. 6 days per week. No BS.
30-minute machine workouts that boost your conditioning in 12 weeks
Quick Stats:
12 weeks | Beginner | Rower/Bike/SkiErg | 6 sessions/week
Your problem: Your cardio machine work feels random. No structure. No progression. You hit a plateau and can’t push past it.
This plan fixes it: Systematic machine conditioning that builds both aerobic base and power output over 12 weeks.
What You’ll Do
6 sessions per week. 30 minutes each. Flexible equipment: rower, assault bike, SkiErg, or any cardio machine.
Focus areas:
Aerobic capacity: build the engine that sustains you through 8 stations
Power output: short explosive intervals that transfer to sled push and SkiErg
Progressive overload: structured progression every 2 weeks
Session length: 30 minutes. Time-efficient. Fits with your current training.
Coach Tip
Match your machine work to race demands. Station 1 (SkiErg) and station 5 (rower) require different energy systems than the middle stations.
Why it works:
Builds aerobic base: recover faster between stations
Develops power: stronger sled push, faster SkiErg splits
Time-efficient. 30 minutes complements strength training
Test your improvements every 4 weeks with a 2000m benchmark.
Results Timeline
Week 2-4:
Feel stronger on machines, breathing more controlled, heart rate recovers faster
Week 6-8:
Cut 10-15 sec off 500m splits, maintain higher watts longer, less fatigue mid-session
Week 12+:
Race-ready conditioning, stronger through all 8 stations, faster transitions
Start Training
Questions? Tag @hyroxtrainingplans
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