MFLH
Why a Two-Week Taper is Essential
Super compensation: Training breaks muscle fibers down; adaptation happens during recovery. Dropping volume allows your body to repair micro-tears, replenish muscle glycogen stores to capacity, and peak in strength and aerobic output right on race day.
Central Nervous System (CNS) Recovery: Heavy sleds, lunges, and high-rep wall balls tax your CNS heavily. A two-week deload restores neuromuscular firing efficiency so weights feel lighter and transitions feel sharper.
Protecting "Compromised Running": Nearly half of a Hyrox race is running on fatigued legs. Without a taper, lingering leg heaviness from training makes holding your target 1km splits impossible after the Sled Pull or Sandbag Lunges.
Maintaining Neuromuscular Readiness: Stopping training completely makes athletes feel flat and sluggish. Keeping brief, high-intensity touches keeps your heart rate responsive and movement patterns dialed in without accumulating fatigue.
1 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
3-5 min Echo Bike Easy + 2 sets: 10 Alt Worlds Greatest Stretch 10 Goblet Squats w/pause in bottom 10 Alt Gorilla Row 10/side Side Plank Rotations
B
Front Squat
3 x 5
C
Hyrox Sandbag Walking Lunge
3 x 25
D1
Lat Pull Down
2 x 10
D2
Dumbbell Bench Press
2 x 10
Conditioning
E
5 Min Running Prep
10 Reps of each Exercise Trunk Twists Figure 4 Hip Stretch Quad Stretch Lateral Lunge Hip Openers Squat to Tip Toes Hamstring Sweeps Downdog Calf Stretch Leg Swings High Knees Butt Kickers
1km Repeats
F
5-10 min Warm-up 6 sets: 1km @ Goal race pace 90s recovery jog btw efforts + 5-10 min Easy cool down
Warm Up
A
3-5 min Easy Ski + 2 sets: 10 Inchworm + Push-up 20 Band Pull-aparts 10/side Bent Over Y Raise 20 Band Good Mornings
B
Seated Dumbbell Press
3 x 6-8
C
Chest Supported Incline Row
3 x 8-10
D
Hyrox Sled Pull
4 x 12.5
E
GHD Hip Extension
3 x 12-15
Easy Run
F
40 min @ Easy pace *Truly conversational
Warm Up
A
5 min Echo Bike Easy + 2 sets: 10/side Thoracic Rotations from Squat 10 Push-up to Down dog 25' Spider Crawl 25' Low Bear Crawl
Engine Work
B
4 sets: 500m Ski @ Goal pace rest 60-90s btw + 4 sets: 500m Row @ Goal pace rest 60-90s btw + Farmer Carry: 100m x 2 sets @ Race Weight 60-90s btw + Wall Balls: 100 reps for time @ break up strategy
Warm-up
A
3-5 min Echo Bike + 2 sets: 5 Romanian Deadlifts 5 Tall Muscle Cleans 5 Front Squats 10 Lateral Hurdle Hops 10 Split Jumps
B
Power Clean
5 x 2
C
Seated Box Jump
4 x 3
D
Sled Push
5 x 12.5
E
Burpee Broad Jumps
4 x 20
F
Banded Hamstring Curls
2 x 20
Race Day Warm Up
A
10-15 min Easy Jog + 2 sets: 20 Hamstring Sweeps 10 Walking Lunge w/twist 10 Inchworm + Push-up 20 Butt Kickers 20 High Knees + 2 sets: 200m Ski Erg Sled Push / Sled Pull Walking Lunges Wall Balls
Half Sim
B
2 Choices - Front half or back half Choice 1: 1k Run 1k Ski 1k Run 50m Sled Push 1k Run 50m Sled Pull 1k Run 80m Burpee Broad Jump 15 min Run @ Tempo Pace (around 1/2 marathon pace) OR Choice 2: 15 min Run @ Tempo Pace into 1k Row 1k Run 200m Farmer Carry 1k Run 100m Walking Lunge Steps 1k Run 100 Wall Balls
Conditioning
A
5 Min Running Prep
10 Reps of each Exercise Trunk Twists Figure 4 Hip Stretch Quad Stretch Lateral Lunge Hip Openers Squat to Tip Toes Hamstring Sweeps Downdog Calf Stretch Leg Swings High Knees Butt Kickers
Long Run
B
60-75 min run *This should be about 60-70% of normal "Long Run" Volume. which is different for everyone,
C
DB Upright Row
2 x 10
D
Cable Face Pull
2 x 15
E
Seated Incline Dumbbell Curl
2 x 10
F
JM Press
2 x 10
Recovery Work
A
30-60 min Walk 15-20 min Mobility work *Focus on personal areas first, then race specific *Ankles, hips, upper back
