Hyrox training log
Week 35: training plan based on last week's data
The coming week's (24–30 Aug) training plan built directly from week 34's Apple Health data – not from a calendar, but from measured load and recovery.
The previous update broke down week 34’s data in detail: what actually got done, how heart rate behaved, and why Thursday’s run’s average pace (7:25 min/km) hid a much harder 6:07 min/km interval effort underneath. This week 35 (24–30 Aug) plan isn’t a copy of the previous program — it’s a direct response to what the data just said.
Three things the data changed in the plan
- The interval session progresses moderately, not straight to the target pace. Last week’s four completed reps were run at an average 6:07 min/km, heart rate climbing to 153–160. That’s still some way from the 5:15–5:30 min/km end goal, but too big a jump (e.g. straight to 5:15) at the same rep count would likely push heart rate past threshold uncontrollably. This week’s target is one extra rep (5×800m) and a slightly harder pace (5:45–6:00 min/km) — a realistic step given the demonstrated baseline, not a guess.
- Friday becomes a genuine rest day. Last week’s planned rest day unexpectedly turned into the week’s heaviest strength session (69.9 min, average HR 150, max 176) — and HRV dropped to the week’s lowest level (45.6 ms) on that exact day. The link between the load and the weakened recovery metric is too clear to ignore. This week, Friday has no programmed session.
- Hyrox station work returns to the program. It was skipped entirely last week (replaced by a light bike ride), so it’s now Saturday’s main content, as originally planned.
Week 35 program
| Day | Content | Goal | Rationale |
|---|---|---|---|
| Mon 24 Aug, Strength (Gym) | Back squat/Deadlift 3×6, Overhead press/Pull-up 3×8, BBJ technique 5×10 m | Maintenance, no fatigue | Muscular fitness was already in good shape last week — no need to add volume here |
| Tue 25 Aug, Light base endurance | 45–60 min run/walk, low heart rate | Heart rate stays in the recovery zone (~100–120) | Monday’s/Sunday’s walks (HR 102–122) landed exactly in the right zone last week — repeating the same recipe |
| Wed 26 Aug, Active recovery | Mobility, light stretching, 30 min walk | No taxing session | Wednesday went to plan last week — kept as-is |
| Thu 27 Aug, Interval session | 1.5 km warm-up, 5×800 m (2 min jog recovery), 1 km cool-down | Rep pace 5:45–6:00 min/km | Progression from the measured 6:07 min/km baseline: one extra rep, a moderately harder pace |
| Fri 28 Aug, Rest day | No programmed session | Recovery | Last week’s HRV low (45.6 ms) landed right here, after a surprise strength session — now genuine rest |
| Sat 29 Aug, Hyrox Combi | 3 rounds: 800 m run + 500 m row/SkiErg + 15 m Sandbag Lunges + 10 m BBJ, 2 min rest between rounds | Steady race pace | Skipped entirely last week — returning to the program, but as 3 rounds (not 4) given the lighter overall week |
| Sun 30 Aug, Long low-heart-rate combo | 60–75 min: stationary bike + jog/walk + SkiErg, low heart rate | Duration slightly longer than last week (65 min → 60–75 min) | Raising duration moderately toward the 75–90 min goal, not straight to the full amount |
Why the overall week is still moderate
Last week’s total volume (about 5 h 8 min) came in clearly lighter than planned, and Sunday’s resting heart rate rose to its highest level of the week (72). This plan doesn’t try to close the gap in one push: volume and intensity only rise where the data supports it (the interval session, Hyrox Combi), and a Friday-style load spike on a rest day is deliberately avoided. Next week’s data will tell whether this was the right dose.
Follow the journey and training diary here at puhakka.org!