How Many Hyrox Simulations Should We Do Per Week?

How Many Hyrox Simulations Should We Do Per Week?

Hyrox training isn’t just about repeating the race over and over again.

The amount of progress you can make doing this is massively limited.

You might make some progress in terms of overall fitness, but not much in the way of strength & athletic performance.

That being said, some Hyrox simulations will definitely help with your understanding of the race demands.

As I tell may clients, if we can turn the race into just another workout (albeit a hard one!) we are winning!

But how many simulations should we do per week?

Here’s my answer:

NONE in the base phase.

This is the first phase of training and should be spent building generalised strength and fitness that will eventually translate over to race day.

Then in the intensification phase.

ONCE per week.

This doesn’t necessarily need to be the race in full either.

It could be a half simulation sprint, or the back end of the race twice, or an amalgamation of the stations with some compromised running in between.

But before the big day, I’d recommend doing at least 1 FULL RUN THROUGH of the entire thing, so you know exactly what to expect!

The rest of your training week should be spent utilising proper strength & conditioning protocols to improve metrics that transfer over to performance outcomes.

Simply doing Hyrox WODs 4-5 times a week isn’t proper training and won’t get you that PB you’re chasing.