Beginner Hybrid Race Training Plan
Hybrid Richey (Hyrox Athlete)
EnduranceIf you love running, lifting, and functional fitness movements, AND/OR have an upcoming Hybrid race such as a HYROX, DekaFit then we have the perfect plan for you! This 16 week plan will get you to the finish line looking fit and feeling strong.
-This plan follows a 7 day training cycle with roughly 4 hard workouts, 2 active recovery “easy” days, and one day off.
-This Training plan is designed for people who already meet one of the three following pacing guides:
- 5k running time: 30+ minutes (Male), 33+ minutes (Female)
- 10k running time: 60+ minutes (Male), 63+ minutes (Female)
- Or, if you can run for at least 20-30 minutes straight (any pace).
Is this plan not your perfect fit? Try: INTERMEDIATE BUNDLE PLAN
If you need a well-thought out intentionally designed plan to take your fitness or finish time to the next level, but want to continue working out with the flexibility of your own schedule, this is a perfect fit. PLUS, if you need any help along the way we are committed to answering any questions. Don’t hesitate to email us! It’s the hybrid of one-on-one coaching and training on your own.
A
Active Recovery
1 x 40:00
Warm Up
A
Warm Up - AMRAP 7mins -10 Cal Ski Erg or Row -10 Squats w/ T-Spine Rotation -10 Ring Rows (or TRX low rows) -10 Reverse Lunges w/ twist (total) -10 Push Up on knees
Run
B
10min easy jog (Keep it easy. This is part of your warm up for the Hyrox PFT)
Hyrox PFT
C
Hyrox PFT 1000m Run 50 Burpee Broad Jumps (make 2 lines 90cm apart to jump over & turn around for next rep) 100 Stationary Lunges (full extension) 1000m Row 30 Push Up (Hand Release) 100 Wall Balls (6kg/4kg)
Circuit
D
Core Finisher - 2 Rounds 20 v-ups 20 Russian Twists
A
Run
8 x 2:00
B
Core Finisher
4 x 0:30
A
Recovery Day
Conditioning
A
Circuit Warm Up
Warm Up -3mins easy Row/Bike -20 Squats -10 Cossack Lunges -10 Box Step Ups (easy pace) -Stretch
Engine Builder
B
Workout: 35mins 500m Row @ Hyrox Pace -rest 60sec- 500m Ski Erg @ Hyrox Pace -rest 60sec- 40m Burpee Broad Jumps -rest 60sec-
A
Biking
1 x 50:00
Stability Strength
B
Repeat for 7 mins: 10 TRX S/A High Row 10 TRX Aligators 10 TRX Pistol Squats 10 High Plank Drag 10 Push Ups (Can modify on your knees as needed)
Half Hyrox (Engine Builder)
A
Half Hyrox Simulation - Do half of all the workout stations and run 500m instead of 1km : 500m Run 500m Ski Erg 500m Run 25m Sled Push (Hyrox Weight) 500m Run 25m Sled Pull (Hyrox Weight) 40m Burpee Broad Jumps 500m Run 500m Row 500m Run 100m Farmer's Carry (Hyrox Weight) 500m Run 50m Walking Lunges (Hyrox Weight) 500m Run 50 Wall Balls (hyrox height + Weight) OR 45 min Long Run @ heart rate zone 2 or 3 ...if you choose to run... Option 1: run at a pace the same or slower than your easy run pace earlier this week. Try to run consistently at that pace the entire run. Option 2: run for 5mins, walk for 3min, repeat X4
Nathan Richey
As a former cross-country/Track Athlete I have become a student of running science and training methodologies. Since finishing my career as a runner, I have fallen in love with Hybrid training. Combining aerobic engine work and muscular endurance strength has led me to over 5 podium HYROX finishes, and a top 5 HYROX World Championship finish. I coach with passion, because this is my passion.
Marissa Richey
With 3 years of personal and group fitness training experiences and the holder of many elite running and rowing times, I love pushing my limits. With both a background in education and fitness my heart and passion is unwavering: I desire to empower individuals with knowledge and tools to unlock their full potential. Crafting clear, quality fitness regimes that align with goals is my specialty.
We believe athletes can be both STRONG and FAST. Our training intention is always to get faster without losing strength, and get stronger without losing speed. We have curated the perfect training blend to produce legit hybrid athletes who can do it all.
Get Beginner Hybrid Race Training Plan
Josh
Verified Hybrid Richey Athlete
Verified Athlete"" I really enjoyed completing a 16 week Hybrid Richey HYROX training plan. Cannot wait for a year round subscription program so I can utilize their training all year round."
Alvaro
Verified Hybrid Richey Athlete
Verified Athlete""There are spectacular training sessions that are extremely well thought out. Hybrid Richey Training plans are simply Spectacular! I cannot express enough thanks to Hybrid Richey, they are phenomenon!"