AI-built HYROX simulation plan

1. Initial validation.

• Previous HYROX block completed (12-16-week intermediate or advanced)
• Defined competition in exactly 8-12 weeks
• Clear target time (e.g., sub-75, sub-70, sub-65 min)
• Identified lagging station (from previous competitions or test)
• 4 km + 4 stations partial simulation capacity already viable
• 5 sessions/wk available

2. Typical weekly structure (5 sessions, 8 h/wk peak):

• Monday - Running intervals (60 min: 4×1000m at race pace)
• Tuesday - Specific stations + accessories (75 min)
• Wednesday - Z2 base + recovery (60 min very gentle Z2)
• Thursday - Short race-pace brick (60 min: 3 km + 3 stations)
• Saturday - Big simulation brick (90-120 min: 6-8 km + 6-8 stations)
• Sunday - Rest

3. 4-phase periodization (10 wk):

Initial calibration (2 wk):

• 4 km + 4 stations partial brick at conservative pace
• Time each station + each running km
• Identify realistic vs target pacing

Build simulation (4 wk):

• Progressive bricks: 4 → 5 → 6 → 7 km + corresponding stations
• Race-pace simulated wk 4-5 (testing capacity to sustain pace)
• Station pacing adjustment based on data

Specific (2 wk):

• Full HYROX simulation wk 7 (8 km + 8 stations at target race time)
• Post-simulation analysis: failing stations + race day strategy adjustment
• Race-pace brick 6 km + 6 stations wk 8

Tapering (2-3 wk):

• Wk -3: light brick 4 km + 4 stations (RPE 6-7, no exhaustion)
• Wk -2: 1-2 isolated stations + easy running (volume -50 %)
• Wk -1: almost full rest + 30 min easy jog 3-4 days pre-race

4. Detailed progressive bricks:

Brick 4+4 (wk 1-2):

• 4 km running Z2-Z3 + 4 stations (typically SkiErg + Sled Push + Burpees + Row)
• Target time: ~32-35 min
• Focus: learn comfortable pace + efficient transition

Brick 5+5 (wk 3):

• 5 km + 5 stations (add Farmers Carry)
• Target time: ~42-45 min
• Focus: sustain pacing after Burpees (most fatiguing station)

Brick 6+6 (wk 4-5):

• 6 km + 6 stations (add Sandbag Lunges)
• Target time: ~52-55 min (race pace)
• Focus: simulated race pace, identify where you weaken

Full simulation 8+8 (wk 7):

• Full HYROX at target race time
• Time each station + each km
• Comprehensive post-analysis: each station vs target, identify 1-2 critical areas
• Wk -3 to -1 plan adjustment based on simulation

5. Pacing calibration per station (with real data):

After each brick, log:

• Time per running km (must be consistent ~5:00/km for sub-65)
• Time each station (vs established target)
• Average + max HR during station
• Post-station RPE

SkiErg takes 4:00 and target is 3:30? Options:

• Increase SkiErg volume weeks pre-race
• Improve technique (review video + compare with elite)
• Adjust race day pacing (accept 3:50 SkiErg but save time on easier station)

6. Race day strategy (based on simulations):

Pre-race (3h before):

• 80g oats + banana + honey + coffee (~120 g carb)
• Hydration 500 ml + electrolytes

Pre-race (30 min):

• Energy bar + 200 mg caffeine
• Standardized warm-up (10 min Z2 jog + 5 min activations + 1 min sprint)

During race:

• Conservative pacing first 2 km + stations: do NOT start faster than simulated pace
• Hydration between stations (250 ml liquid every 2 stations)
• Cramp/severe fatigue: reduce 1 station pace and recover