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Fitness Racing / Hyrox - open / pro - All in one - 10 Wochen Race Plan(deutsch)

no hyde

Strength & Conditioning, Functional Fitness
Coach
Josephine Noack

Dieser 10-Wochen Plan bereitet dich perfekt auf dein nächstes Fitness Race wie Hyrox in der Pro oder Open Kategorie vor.

Der Trainingsplan enthält Ausdauer- und Krafttraining sowie spezifische Workouts, alle strukturiert und im Detail geplant. Die Struktur der Sessions und der Wochen ist darauf ausgelegt, dich in allen Bereich stärker zu machen. Ein kompletter Plan, ganzheitlich, evidenzbasiert und praktisch erprobt!

Der Plan ist entwickelt für Sportler:innen, die bereits eine solide Basis im Laufen haben (60min oder 10km locker laufen können) und mit den Basis-Übungen im Krafttraining vertraut sind. Wie schnell du bist oder wie schwer du heben kannst, spielt keine Rolle - der Plan lässt sich an deine individuellen Fähigkeiten anpassen. Zur optimalen Umsetzung des Planes solltest du an den meisten Tagen 60-90min Trainingszeit zur Verfügung haben. Für die spezifischen Workouts ist entsprechendes Equipment wie Sleds, WallBalls und Co. notwendig, im Krafttraining kommst du am Anfang auch mit kleinerem Setup aus.

$59
Get Fitness Racing / Hyrox - open / pro - All in one - 10 Wochen Race Plan(deutsch)
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Specific Development
We train for performance. The training that targets the physiological qualities you actually need for hybrid performance—strength, aerobic capacity, efficiency. Not just endless repeats, but structured, science-based development that makes you fundamentally fitter, stronger, and faster.
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Building inner Strength & Confidence
Build measurable physical strength is as important as to build the trust in your abilities. Confidence comes from feeling what your body is capable of. Our program helps you to train with purpose, challenge yourself wisely, and develop the resilience and self-belief that carry into race day performance and beyond.
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Long-Term Performance Development
Programs focus on meaningful, sustainable improvements rather than quick fixes. You develop strength, endurance, and efficiency that carry into race day performance - and keep you progressing beyond it.
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Training that fits your Daily Life
The structure is designed to work within the rhythm of everyday life. Sessions are planned to support consistency, sustained progress, and a manageable training load—so you can keep moving forward even when life gets busy.
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Trust the Process
A program that helps you understand each session’s purpose and how it contributes to your overall development. A sense of purpose fuels your motivation and deepens the trust on your preparation, and your ability to perform at your strongest.
Features
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Programming 7 days per week
6-7 d/week of strength, conditioning, and endurance training designed for long-term progress, performance and building confidence in your abilities.
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Delivered through TrainHeroic
No generic PDFs or over-complicated spreadsheets. All your training in one place.
Equipment
Required
Barbell + Weights // Sled // WallBall // RowErg // SkiErg // outdoor Running loop // Treadmill // Kettlebells or Dumbbells
Recommended
Running Track
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Sample Week
Week 1 of 10-week program
Sunday
Run: Low Aerobic + 5x '20 speed work

A

Run

1 x 30:00 @ 2

B1

Build Up Sprint

1 x 20 @ 9

B2

Active Recovery

1 x 40

C

Run

1 x 10:00 @ 2

Monday
Strength: Squat + Push/Pull - Hy B1W1 int.

A1

1 Foot Hop

2 x 5

A2

Inch Worm

2 x 5

A3

Squat Stretch

2 x 5

A4

Downward Dog Lunge Rotation

2 x 5

A5

Reverse Tabel Top Swing

B

Back Squat

3 x 6 @ 9

C1

Bent Over DB Row

3 x 8 @ 9

C2

Barbell Ab Rollout

3 x 8 @ 9

D1

Barbell Lunge

3 x 6 @ 9

D2

Dead Bug

3 x 20 @ 9

E1

DB Shoulder Press

3 x 8 @ 8

E2

Banded Clam Shell

3 x 10 @ 10

F

Cooldown

1 x 5:00

Tuesday
Run: Low Aerobic - 45min

A

Run

1 x 45:00 @ 2

Wednesday
Run: 6x1k Threshold

A

Run

1 x 15:00 @ 2

B1

Run

6 x 1000 @ 7, 7, 7, 8, 8, 8

B2

Active Recovery

6 x 1:30 @ 1

C

Run

1 x 10:00 @ 2

Thursday
Strength: DL + uni + Push/Pull - Hy B1W2 int.

A1

Hip circles

2 x 5

A2

Side Lunge Touching Heel

2 x 5

A3

Push Up to Down Dog

2 x 5

A4

Forward Lunge with Forearm to Instep

2 x 5

A5

Plank with Twist

2 x 5

B

Deadlift

3 x 6 @ 9

C1

Split Squat

3 x 6 @ 9

C2

Plate Sit up to Overhead Press

3 x 10 @ 10

D1

Bird Dog Row

3 x 8 @ 10

D2

Standing Barbell Calf Raise

3 x 6 @ 9

E1

Weighted Push Up

3 x 8 @ 9

E2

Banded Hip Flexor Pull

3 x 10 @ 9

F

Cooldown

1 x 5:00

Friday
Run: Easy

A

Run

1 x 30:00 @ 1

Saturday
Triple Ergs + BBJ - 10x200/10

A

Rowing

2 x 1000 @ 1, 3

Ergs + BBJ Triple

B

10 rounds of 200m ski 200m row 10 Burpee Broad Jumps 1min REST Intensität: Gleichmäßiges Pacing für das ganze Workout: hart, aber nicht all-out, knapp unterhalb Treshold. RPE: 7, zum Ende 8

C

SkiErg

1 x 1000 @ 1

Coach
More from no hyde
coach-avatar Josephine Noack

High Performance Sport M.Sc. 10+ years experience in coaching

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Start the progress to your strongest, most enduring self.

Get Fitness Racing / Hyrox - open / pro - All in one - 10 Wochen Race Plan(deutsch)
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Fitness Racing / Hyrox - open / pro - All in one - 10 Wochen Race Plan(deutsch)
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