HYROX Singapore 2026
From first session to start line. No secret sauce — just progressive overload, compromised running, and the discipline to deload when the plan says deload.
Weeks 1–5 · Target 6:10 /km
Aerobic engine + movement quality
Build the base without breaking the body. Easy runs, staircase intervals, technique work on SkiErg and rower, sled at sub-race loads. Mobility twice a week. Boring on purpose — this is the foundation everything else stands on.
Weeks 6–11 · Target 5:50 /km
Strength endurance + compromised running
Now it hurts properly. Sled and pulls at race weight, carries and lunges under fatigue, and 1 km repeats straight after stations. Half HYROX simulations every fortnight. Deload in week 9 so the tendons stay on the team.
Weeks 12–15 · Target 5:35 /km
Full simulations + transitions
Full-distance simulations with timed transitions — the Roxzone is where races are lost. Pacing plans rehearsed, nutrition dialled, wall balls in sets of 20 when the legs are lying. Peak volume in week 14, then we sharpen.
Weeks 16–16 · Target Race day
Sharpen, sleep, show up fresh
Volume drops by half, intensity stays. Short sharp sessions, nine hours of sleep, mobility every day. Nothing new this week — no new shoes, no new food, no hero workouts. The hay is in the barn. Time to go collect.
Week 12 of 16. The plan bends when the body says so — the log tells the true story.
