Hyrox training log
Week 38: training plan — back to Hyrox rhythm after the race
Week 38's (14–20 Sep) training plan based on the Helsinki Midnight Run race and week 37's data – returning to Hyrox Open prep through an easy start.
Saturday’s Helsinki Midnight Run race (10 km, 57:16) and the whole week 37 load — including Wednesday’s surprise 127.7-minute cycling ride — left a mark: HRV had dropped to a 42–43 ms level by the end of the week. Now the 10K goal is behind, and focus returns to the bigger original goal: Hyrox Open, under 1:30:00, on 19 December 2026.
Three things shaping the week
- The week starts under control, not at full intensity. Monday brings a morning run of 45 min at a steady 6:00 min/km — clearly easier than both Monday 7 Sep’s tempo segment (5:54 min/km) and Saturday’s race pace (5:43 min/km). The intent is a recovery-oriented, aerobic stimulus a couple of days after the race, not a new hard load right when HRV was still low on Sunday (43.0 ms).
- Wednesday’s volume gets capped in advance. Last week’s planned “20–30 min easy” stretched into two rides and 127.7 minutes. This week Wednesday carries a clear upper limit so load doesn’t accumulate unintentionally before the back half of the week.
- Hyrox station work returns to the program at full scale. It’s been sidelined for two weeks (flu, then race week) — now that the running goal has been met, focus shifts back to Hyrox Open prep.
Week 38 program
| Day | Content | Goal | Rationale |
|---|---|---|---|
| Mon 14 Sep, Morning run | 45 min at a steady 6:00 min/km (about 7.5 km) | Recovery-oriented aerobic stimulus | Clearly easier than last week’s tempo (5:54) or race pace (5:43) — a controlled return to movement two days after the race |
| Tue 15 Sep, Strength (Gym) | Back squat 6×72.5–75 kg, deadlift (trap bar) 92.5–95 kg, pull-up 5–6 reps, BBJ technique | Small progression from previous strength weeks | Muscular fitness has stayed at a controlled load all autumn — continuing the same line |
| Wed 16 Sep, Active recovery (capped) | 30–40 min easy walk or cycling, no more | No taxing session | Last week’s 127.7-min ride on the same day was several times the plan — this week the cap is explicit |
| Thu 17 Sep, Interval session (controlled) | 1.5 km warm-up, 5×800 m at 5:30–5:45 min/km (2 min jog recovery), 1 km cool-down | Maintain running fitness without a max effort | Easier than Monday 7 Sep’s tempo or race pace — running ability is already demonstrated, now it’s maintained as part of the broader Hyrox picture |
| Fri 18 Sep, Rest day | No programmed session | Recovery | HRV was still low after the weekend — keeping the rest day non-negotiable |
| Sat 19 Sep, Hyrox Combi | 4 rounds: 800 m run (as its own Running session) + 500 m row/SkiErg + 15 m Sandbag Lunges + 10 m BBJ, 2 min rest between rounds | A full-scale Hyrox station simulation | For the first time in two weeks — back to the full 4 rounds, since the race goal no longer constrains the week’s structure |
| Sun 20 Sep, Long low-heart-rate combo | 75–100 min: stationary bike + jog/walk + SkiErg, low heart rate | Maintain the base-endurance foundation | The same recipe that’s worked before — continuing as the base load for Hyrox Open prep |
Why the return is gradual, not immediate
Two unusual weeks in a row (the flu, then race week) mean the body has alternated between being sick and under heavy load without a normal, steady rhythm. The HRV decline toward the end of week 37 (49.9 ms on Monday → 42.2 ms on Saturday) is a clear signal that load accumulated without time to clear. This week’s structure — an easy Monday, a capped Wednesday, a controlled Thursday — gives the body room to even out before Hyrox station work returns to its full scale on Saturday.
Follow the journey and training diary here at puhakka.org!