8 weeks · 5 days/week
Race Pace
An 8-week block built around what Hyrox actually demands: running under fatigue, and moving well when your legs are already gone.
Race Pace doesn't train you to be fast when you're fresh. It trains you to hold pace when you're not.
Most runners can hold pace when their legs are fresh. Most lifters can move well when their heart rate is low. Hyrox doesn’t ask for either of those things — it asks for both, at the same time, eight times over. Race Pace is built around that specific, unforgiving demand: eight weeks, five days a week, alternating running with the eight movement stations.
Phase one builds the engine and the technique separately, because you can’t simulate race conditions on a foundation that isn’t there yet. Phase two puts them together — running on tired legs, stations on a raised heart rate, and one full dress rehearsal in Week 7 — before a real taper in Week 8 leaves you rested for the start line.
Who it's for
This program is built for you if
- You're training for a Hyrox event, or a similar hybrid running-and-functional race
- You need running economy and station strength that both hold up back to back, not in isolation
- You're prepared to train compromised — running on tired legs, lifting on a raised heart rate — because that's what race day is
Before you buy
Equipment you'll need
This program assumes access to the following. Check it against what you've actually got before you purchase — there are no refunds once the PDF is downloaded.
- Hyrox-style station equipment — sled, ski erg, sandbag, kettlebells (most functional/CrossFit gyms have this)
- Full gym access for the strength sessions — barbell, rack, bench
- A running route, track, or treadmill for intervals and the weekly long run
If you don't already train somewhere with this kit, that may mean a gym membership, a day pass, or building the equivalent at home — factor the cost and access in before you buy, not after.
What's included
Structure
Five training days a week — lower body strength and sled, run intervals and stations, upper body strength and core, compromised running, and dedicated engine work — plus a weekly long run or simulation, building toward the eight kilometres of running and eight stations the race actually asks of you.
Weeks 1–4
Phase 1 — Accumulation
Build the engine and station competency
Aerobic volume climbs while station work stays at sixty to seventy-eight per cent of race weight, so you get sled pushes, sandbag lunges, and the ski erg technically right. You can't simulate race day on movement patterns that aren't solid yet.
Weeks 5–8
Phase 2 — Race Specific & Taper
Train compromised
Station loads climb to full race weight, running moves to race pace, and compromised running — running straight off the back of a station — shows up in almost every session. Week 7 is a full dress rehearsal: eight runs, eight stations, race weight, race effort. Week 8 tapers by roughly half so you arrive rested.
Preview
One real week, not a taster
Week 1, exactly as it appears in the PDF — sessions, sets and reps included. No blurred pages, no "sign up to see the rest."
1Day 1Lower Body Strength + Sled
- Back Squat — 4×6
- Sled Push — 5×20m @ 65% race load
- Romanian Deadlift — 3×8
- Plank — 3×45s
2Day 2Run Intervals + Stations
- Run Intervals — 6×400m @ race pace, 90s rest
- Sandbag Lunges — 3×20m @ 65%
- Wall Balls — 3×20
3Day 3Upper Body Strength + Core
- Bench Press — 4×6
- Pull-Up — 4×8
- Farmer's Carry — 3×40m
- Hanging Knee Raise — 3×12
4Day 4Compromised Running
- Run 1km, Ski Erg 500m — repeat ×4 at steady effort
5Day 5Engine Work + Long Run
- 45–60 min continuous run or row at conversational pace
FAQ
Before you start
Should I run more or lift more?
Run more. Running is the largest single component of race time and the most common weakness among people who come to this from a strength background.
How often should I do a full simulation?
Once in this program, in Week 7. A full simulation costs the best part of a week in recovery — half simulations earlier in the block give you most of the learning for a fraction of the cost.
What if I've never done a station before?
Spend Weeks 1 and 2 at sixty per cent of race weight and treat them as technique sessions. Bad form under race weight will end your race before the running does.
Race Pace — £24.99
Eight weeks, laid out in full. No guessing what today's session is.
Delivered as a PDF after checkout. Questions first? Contact Coach TJ.
Race Pace · £24.99