Hyrox training log
Week 36: training plan based on week 35's data
Week 36's (31 Aug–6 Sep) plan from week 35's Apple Health data – the interval session progresses, the HRV drop is factored in, and Hyrox stations get logged more precisely.
The previous update broke down week 35’s data: Thursday’s five reps were run at an average 5:23 min/km (faster than the planned 5:45–6:00 min/km), Saturday’s Hyrox stations happened mostly as-is, but HRV dropped below last week’s level. This week 36 (31 Aug–6 Sep) program builds directly on top of those findings.
Three things the data changed in the plan
- The interval session progresses to a sixth rep, and the target pace tightens to the demonstrated level. Five reps at an average 5:23 min/km beat both the rep count and the pace target at once — no more reason to keep the target at 5:45–6:00 min/km. This week the program has 6×800 m at a target pace of 5:15–5:30 min/km, which now matches demonstrated ability, not a guess.
- The HRV drop (35.6–57.3 ms, below last week’s 45.6–57.1 ms range) brings in autoregulation. Both Monday’s (35.6 ms) and Sunday’s (37.5 ms) values were unusually low. This week, Wednesday’s and Thursday’s load carries a clear condition: if HRV has stayed low since Monday, Thursday’s rep count is capped at five instead of six.
- Saturday’s running segment gets logged more precisely so distance doesn’t disappear again. Sandbag Lunges (with 10+10 kg dumbbells) and BBJ were done as planned last week — they just don’t show up in the data as their own stations, since dumbbells and bodyweight movements don’t produce distance data in Apple Health. Instead, the whole station circuit logged as a single “Functional Strength Training” session, whose treadmill summary was missing distance entirely — 1.89 km only turned up in the raw data. This week, the running segments get logged as their own Running-type session so distance and pace are captured directly.
Week 36 program
| Day | Content | Goal | Rationale |
|---|---|---|---|
| Mon 31 Aug, Strength (Gym) | Back squat 6×70–72.5 kg, deadlift (trap bar) 90–92.5 kg, pull-up 5 reps, burpees with short rests | Same line, small progression | Last week’s avg/max HR (136/154) showed a controlled, non-exhausting load — room for a small increase |
| Tue 1 Sep, Light base endurance | 60–90 min run/walk/cycling, low heart rate | Heart rate stays between 100–125 | Last week’s two easy segments (total 105.8 min, avg HR 112–122) landed exactly in the right zone — formalizing the longer duration you already did |
| Wed 2 Sep, Active recovery | Mobility, light stretching, 30–40 min walk | No taxing session | Worked last week (41.5 min, avg HR 108) — if HRV is still low by this point, keep this day easier than planned |
| Thu 3 Sep, Interval session | 1.5 km warm-up, 6×800 m (2 min jog recovery), 1 km cool-down | Rep pace 5:15–5:30 min/km | Progression from the demonstrated 5:23 min/km level and a full 5/5 rep count; if HRV has stayed low since the start of the week, cap it at 5 reps |
| Fri 4 Sep, Rest day | No programmed session | Recovery | Repeated as-is — last week this was the only spot where plan and outcome matched perfectly |
| Sat 5 Sep, Hyrox Combi | 3 rounds: 800 m run (as its own Running session) + 500 m row/SkiErg + 15 m Sandbag Lunges (10+10 kg dumbbells) + 10 m BBJ, 2 min rest between rounds | Full 2.4 km running distance captured in the data | Last week’s running distance (1.89 km) fell short because the whole circuit logged as one session with no running distance data — the logging change fixes this, Lunges and BBJ continue unchanged |
| Sun 6 Sep, Long low-heart-rate combo | 75–100 min: stationary bike + jog/walk + SkiErg, low heart rate | Duration at last week’s level (~100 min) | Last week (105.2 min, avg HR 121) already exceeded the earlier 75–90 min goal — formalizing the achieved level instead of dropping it |
Why autoregulation is now part of the plan
Two weeks of HRV data shows a declining trend (week 34: 45.6–57.1 ms; week 35: 35.6–57.3 ms), even though week 35’s load itself mostly went to plan or beyond it. That’s exactly the situation where a calendar-driven plan could lead in the wrong direction: the progression (a sixth rep, a tighter target pace) is justified by demonstrated performance, but Wednesday’s and Thursday’s content carries a clear brake if recovery hasn’t corrected itself by the start of the week. Next week’s data will tell whether both the progression and the brake were worth it.
Follow the journey and training diary here at puhakka.org!