Hyrox training log
Week 39: training plan — redosing the interval session
Week 39's (21–27 Sep) training plan from week 38's data — the interval session gets a lighter dose after Thursday's dip, Hyrox Combi continues.
Week 38’s data confirmed exactly what Thursday’s interval session felt like: the middle rep went to pieces, and the legs forced a slower pace toward the end. Saturday’s Hyrox Combi, on the other hand, returned to its full three-round scale, and Sunday’s unusually high HRV (75.1 ms) shows recovery worked well afterward. This week 39 (21–27 Sep) program responds to both findings.
Three things the data changed in the plan
- The interval session gets a temporarily lighter dose. Last week’s 5:30–5:45 min/km target was never hit, even at the best windows (5:28–5:53 min/km came closest), and the mid-run dip plus the late-run slowdown show the dose wasn’t right yet. This week the interval session stays at 4×800 m at a target pace of 5:45–6:00 min/km — fewer reps, an easier target — before rep count or pace gets pushed up again.
- Monday’s morning run becomes the standing way to open the week. Last week’s 45 min / 6:00 min/km morning run (actual: 44.8 min, 6:23 min/km) worked well as a recovery-oriented opener without eating into the rest of the week’s capacity. Repeating the same.
- Wednesday’s cap stays, slightly loosened. Last week’s 30–40 min target stretched to 48 minutes — an improvement over the previous 127.7 minutes, but still a bit over. This week the cap is 40–45 min, matching actual, repeated behavior better instead of being exceeded again.
Week 39 program
| Day | Content | Goal | Rationale |
|---|---|---|---|
| Mon 21 Sep, Morning run | 45 min at a steady 6:00 min/km (about 7.5 km) | A recovery-oriented, week-opening aerobic stimulus | The same recipe as last week (44.8 min, 6:23 min/km) worked well — repeating as-is |
| Tue 22 Sep, Strength (Gym) | Back squat 6×75–77.5 kg, deadlift (trap bar) 95–97.5 kg, pull-up 6 reps, BBJ technique — 3 rounds | Small progression | Last week’s 3-round structure was well controlled — continuing the same round format with a small weight increase |
| Wed 23 Sep, Active recovery (capped) | 40–45 min easy walk or cycling | No taxing session | Last week’s 48 min was already close to a controlled level — loosening the cap slightly to match actual behavior instead of being exceeded every week |
| Thu 24 Sep, Interval session (lighter) | 1.5 km warm-up, 4×800 m at a target pace of 5:45–6:00 min/km (2.5 min jog recovery), 1 km cool-down | Even pace across all four reps, no dip | Last week’s 5:30–5:45 min/km target was never hit — easing both rep count and pace so the dose matches demonstrated current ability |
| Fri 25 Sep, Rest day | No programmed session | Recovery | Repeated as-is — has worked consistently two weeks running |
| Sat 26 Sep, Hyrox Combi | 3 rounds: 800 m run on the treadmill at a steady 5:30 min/km + 500 m row + 500 m SkiErg + 40 m Sandbag Lunges (20 kg) + 40 m sled push (153 kg) + Farmer’s Carry 2×24 kg, 140 m, 2 min rest between rounds | Same steady treadmill pace, more even station duration on round 3 | Last week’s treadmill-logged round-to-round slowdown (6:22 → 6:29 → 6:56 min/km) turned out to be a data artifact from Apple Health’s wrist-based measurement — the run actually stayed steady at 5:30 min/km. The real finding was round 3’s clearly longer station content (18.0 min vs. 14.5–14.8 min) — the goal is a more even duration on the last round too |
| Sun 27 Sep, Long low-heart-rate combo | 90–120 min: stationary bike + walking, low heart rate | Duration near last week’s level, slightly tighter | Last week’s 162.4 min was well over plan, but heart rate stayed unusually low the whole time (103–109) — a longer duration is allowed since intensity was exactly right and the HRV data (75.1 ms) shows no downside |
Why the interval session gets a lighter dose right now
Two disrupted weeks (the flu, then race week) followed by the first recovery week showed up concretely in Thursday’s interval session: the dose was still too hard relative to actual current ability, right now. Rather than keeping the pace target the same and trusting the body to “adapt,” the dose gets eased to the measured, demonstrated level (5:28–5:53 min/km at its best) and gets pushed back up once consecutive weeks show steady, dip-free performance. Sunday’s high HRV value, meanwhile, gives license to keep the Hyrox Combi and long Sunday loads unchanged or even slightly increased — recovery capacity looks fine; the problem was specifically Thursday’s dosing.
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