Mikko Puhakka
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Hyrox training log

On the way to Hyrox Open 2026: training plan and breaking 1:30

Goal is to break 1:30:00 in the Hyrox Open (M45) category on 19 December 2026. See the detailed training program, themed phases, and next week's plan.

  • Hyrox
  • Running
  • Training
  • Gym
  • Hyrox Open
  • Endurance sport

I’ve taken on a new athletic challenge: Hyrox Open (Men 45–49 category), aiming to break 1:30:00 for the final time! Race day looms on 19 December 2026, which at the time of this article’s publication is exactly 124 days away (about 17 weeks).

In this post I open up my training strategy, an analysis of my current fitness, and a detailed weekly program for building running fitness and sport-specific endurance toward race day.

🚨 NEXT WEEK’S TRAINING PROGRAM (Week 34 / August)

This week kicks off a Base Fitness & Sport Technique phase. The goal is to keep base-endurance heart rate under control and sharpen Burpee Broad Jump rhythm.

  • MONDAY: Strength & BBJ Sport Technique (Gym)

    • Back squat / Deadlift: 3 × 6 (maintain strength level, don’t fatigue)
    • Overhead press / Pull-up: 3 × 8
    • Burpee Broad Jump (BBJ) technique: 5 × 10 m at a calm, even rhythm. Focus on a light landing and rhythmic breathing.
    • Sled Push & Pull: 3 × 25 m at a moderate load (getting a feel for the surface).

  • TUESDAY: Light Base Endurance (Zone 1 – Run/Walk)

    • Duration: 45–60 min
    • Goal: Keep heart rate strictly low. If heart rate rises into the upper threshold at 6:00 min/km pace, drop immediately to a minute of walking.

  • WEDNESDAY: Active Recovery & Mobility

    • Foam rolling, light stretching, and a 30 min walk.

  • THURSDAY: Speed Endurance & Running Threshold (Interval Session)

    • 1.5 km warm-up
    • Main set: 6 × 800 m (2 min walking recovery)
    • Target pace: around 5:15–5:30 min/km (aiming for a snappy, relaxed running form)
    • 1 km cool-down

  • FRIDAY: Rest day

  • SATURDAY: Hyrox Combi – Muscular Endurance

    • 4 rounds (steady race pace):
      • 800 m run (around 6:00 min/km)
      • 500 m row or SkiErg
      • 15 m Sandbag Lunges (20 kg) / 15–20 wall balls
      • 10 m Burpee Broad Jump
      • 2 min rest between rounds

  • SUNDAY: Long Low-Heart-Rate Combo (Zone 1)

    • 75–90 min of low-heart-rate work: 30 min stationary bike + 30 min jog/walk + 15–30 min SkiErg. Heart rate low throughout.

What’s the starting point? (a realistic look at the M45 category)

In the Hyrox Open category, men run 8 × 1 km with 8 demanding stations in between (like sled pushes, sandbag lunges, and wall balls).

My own starting point for this project:

  1. Muscular fitness is in good shape: built on a regular 4–5 times a week gym routine. Muscular fitness and strength levels are more than enough for the Open category’s loads.
  2. Running fitness is the biggest bottleneck: a 6:00 min/km pace still pushes heart rate needlessly high. Hyrox involves 8 km of running in total, so if the running segments take 48 minutes, only 42 minutes are left for the remaining 8 stations and Roxzone transitions.
  3. Technical challenge: the Burpee Broad Jump (a broad-jump burpee) is a demanding movement and easily pushes heart rate to maximum if technique and rhythm slip.

Target time breakdown for breaking 1:30:00:

Segment Target time / pace Total
8 × 1 km running around 5:35 min/km 44:40
8 Hyrox stations average 4:30 min / station 36:00
Roxzone transitions efficient handovers 05:30
Total 1:26:10 (leaves a small margin!)

Training periodization (August – December 2026)

Moving from a strength-focused approach toward raising the running threshold and building muscular endurance:

  1. Phase 1: Base Fitness & Running Threshold (Now – September)
    • Cut heavy gym sessions down to twice a week.
    • Add running 3 times a week (2 base-endurance runs + 1 interval session).
    • Build low-heart-rate volume on SkiErg and bike too, to spare the legs.
  2. Phase 2: Hyrox-Specific Endurance (October – November)
    • Hard combo sessions where running happens on tired legs, right after a sled push or lunges.
    • Test a half-Hyrox race simulation (mid-November goal: under 40 min).
  3. Phase 3: Race Simulations (Early December)
    • Full-scale partial simulations, sharpening Roxzone transitions to be fast.
  4. Phase 4: Taper & Recovery (Last 2 weeks)
    • Volume cut by 50%, keeping sharpness with short, snappy reps.

How to track progress?

Progress on the project is tracked using Apple Health data and heart rate zones. The key metrics along the way:

  • Heart rate at 6:00 min/km pace: does average heart rate drop into Zone 2 during September–October?
  • Burpee Broad Jump tolerance: can 15–20 reps be done without gasping for breath.
  • Half-Hyrox test time in mid-November.

Follow the journey and training diary here at puhakka.org!