Hyrox Training Roundup: My Week in Workouts (June 15 – June 21)

This past week of training (June 16th – June 22nd, 2025) was a great block that layered different types of stimulus, from active recovery and targeted strength endurance to high-intensity intervals. It was all about continuing to build a well-rounded fitness profile for the demands of Hyrox Toronto this October. Here’s a look back at how the week unfolded.

The Week’s Training Log: Day by Day

Monday, June 16th: A Trifecta of Training

Monday was a multi-faceted day. It started with a 63-minute aerobic base run (~11km) to build endurance. This was followed by a push-focused strength session using supersets and techniques like long-length partials to maximize muscular endurance. The day finished with a spicy, quad-searing metcon of 5×20-second max effort intervals on the BikeERG.

My Takeaway: This day was all about layering different energy systems – aerobic base, muscular endurance, and anaerobic power – to create a very complete athlete profile.

See the detailed data for all three sessions: [June 16 – A Trifecta of Training: Base Run, Push Endurance & Bike Intervals]

Tuesday, June 17th: Rest & Recovery

After a solid block of training, Tuesday was a dedicated rest and recovery day. These days are non-negotiable for allowing the body to adapt, repair, and come back stronger for the next session.

Wednesday, June 18th: The Mega Core Session

This was a huge day for core work, essential for Hyrox performance. I went through four challenging supersets designed to hit the core from every angle, including Toes to Bar, Planks, GHD Sit-ups, and rotational work with carries and Pirate Swings. The session was so effective I was feeling it for days! This was part of a larger day that also included a base run and an endurance ride in the sun where I was happy to push my average speed up to 29.4 kph.

My Takeaway: A strong core is the foundation for everything. Workouts like this build the stability needed to maintain form under fatigue during a long race.

Read the full core workout breakdown: [June 18 – Try This Mega Core Workout for a Stronger Hyrox Performance]

Thursday, June 19th & Friday, June 20th: Building the Back & Mastering Pace

These two days were combined into one blog post with two key themes. Thursday was a “Back and Bis” endurance workout with four high-volume supersets to build pulling strength and grip endurance. Friday was all about running strategy, where I focused on a 9km pace-based run (targeting ~5:50/km) to shift away from relying solely on heart rate. This is a critical skill for knowing exactly what your race pace feels like.

My Takeaway: It’s important to build both the specific muscular endurance for obstacles and the specific pacing skill for running to be successful in Hyrox.

Read about the workout and running strategy: [June 20 – Build Your Hyrox Back & Master Pace-Based Running]

Saturday, June 21st & Sunday, June 22nd

The weekend was spent with active recovery with the family. On to next week!

Overall Weekly Reflections

This was a fantastic training week that covered all the bases: strength endurance for specific muscle groups (pull and quad focus), high-intensity conditioning, aerobic base building, and targeted recovery. Shifting my running focus to be more pace-based was a key development this week, and the core work on Wednesday was a solid investment. It’s this kind of balanced, multi-faceted approach that will pay dividends come race day in Toronto.

How was your training week? What were your biggest wins or challenges? Share in the comments below!