Yesterday, Monday, June 16th, 2025, was a great example of a multi-faceted training day, layering different types of stimulus to build a well-rounded fitness profile for Hyrox. The day was broken down into three distinct parts: a long aerobic base run, a push-focused endurance strength session, and a quick, high-intensity BikeERG interval finisher. Let’s dive into how it all came together.
A Quick Note on Volume & Intensity
As always, the training I describe is tailored to my current goals and experience. It’s shared to provide insight and ideas, not as a direct prescription for everyone. Please listen to your body, scale appropriately, and prioritize good form and recovery. Consistent, smart training is the key to long-term success!
Workout 1: Aerobic Base Run
The first session of the day was a 63-minute aerobic base run. The goal was simple: maintain a steady, conversational pace around 5:50/km to continue building that deep well of endurance that is so crucial for events like Hyrox. This wasn’t about speed, but about accumulating quality time in Zone 2.
My Experience: This felt good. I successfully held an average pace of 5:47/km for the 10.89 km, with a 10km time of 57:52. It was a solid, controlled effort that set the tone for the day without adding excessive fatigue before the strength work.
Workout 2: Push Endurance Session
Later in the day, I hit a time-crunched push workout. With only about 40 minutes, the focus was on high-volume supersets with strictly timed rest periods to maximize intensity and muscular endurance.
The Workout Blueprint:
- Superset 1 (3 sets):
- A: Barbell Bench Press x 20 reps (full reps) @ 95 lbs
- B: Close-grip Bench Press x 10 reps (long-length partials) @ 95 lbs
- Triple Superset (3 sets):
- A: Neutral Grip DB Incline Bench x 20 reps @ 30 lbs/hand
- B: Cable Overhead Tricep Extension x 20 reps @ 25 lbs
- C: Max Pushups in 0:30 (Results: 10, 12, 11 reps)
- Superset 2 (3 sets):
- A: Crossover Symmetry Cable Flies x 20 reps @ 15 lbs & 25 lbs
- B: Ez-bar Skull Crushers x 20 reps @ 40 lbs
My Experience & Training Intent:
This session really burned! The goal was to use a light weight that I could push at a fast tempo to focus purely on muscular endurance. Based on my last push day, I selected weights I knew I could push for 20 reps without stopping. The first superset was tough; I did full reps on the main bench press, but by the time I got to the close-grip bench, I was pretty fatigued. I planned to use long-length partials for the close-grip portion as a good way to push past failure and get more time under tension. It’s a great technique to overload the muscle safely when you’re already tired. I’ll be increasing the weights slightly on the next similar session to continue the progressive overload.
Scaled Options for Push Endurance:
- Bench/Incline Press: Use dumbbells instead of a barbell for easier scaling, or use appropriate lighter weight.
- Pushups: Perform from the knees or against an incline (like a bench or box).
- Tricep/Fly Movements: Use lighter weight or resistance bands.
- General: Reduce reps to 10-15 per set, or reduce the number of sets.
Workout 3: Metcon – Max Effort BikeERG Intervals
The day finished with a very short but very spicy metcon to completely empty the tank.
The Workout Blueprint:
- 5 Rounds:
- 0:20 Max Effort BikeERG
- 1:00 Rest
Rationale & My Experience: This is a classic anaerobic power workout. The 20-second all-out sprint pushes your ability to generate maximum power. For me, this wasn’t about getting breathless; it left my legs, and specifically my quads, absolutely on fire. I could barely walk for a few minutes after the last interval, but it felt incredibly productive for building that top-end power and muscular resilience needed for a hard push in Hyrox.
Overall Reflections:
Today was a great example of how to layer different types of training. The long, slow aerobic run built the foundation. The strength session built muscular endurance and required a smart approach to weight selection for the intended stimulus. And the final interval session pushed the top end of my power endurance. Each piece complemented the others, contributing to the well-rounded fitness required for an event like Hyrox.
Layering Your Training for Hyrox Success
Understanding how to combine different training modalities—aerobic work, strength endurance, and high-intensity intervals—is key to preparing for Hyrox. As a certified Hyrox Performance Coach, I can help you build a comprehensive plan for Hyrox Toronto. Let’s get started!
Get in TouchHow do you structure your multi-session training days? Share your favorite combinations in the comments!
Workout Summaries (June 16, 2025)
Aerobic Base Run:
Lap (km) Time Pace (min/km) Avg HR 1 5:49 5:49 145 2 5:47 5:47 152 3 5:49 5:49 153 4 5:48 5:48 154 5 5:47 5:47 154 6 5:45 5:45 155 7 5:46 5:46 155 8 5:48 5:48 155 9 5:48 5:48 155 10 5:50 5:50 155 11 (0.89km) 5:06 5:47 155 Push Endurance Workout:
Superset Exercise Set Weight Reps Time (s) 1 Barbell Bench Press 1 95 lbs 20 38.3 1 Close-grip Bench Press 1 95 lbs 10 (LLP) 1.1 1 Barbell Bench Press 2 95 lbs 20 39.1 1 Close-grip Bench Press 2 95 lbs 10 (LLP) 58.8 1 Barbell Bench Press 3 95 lbs 20 35.0 1 Close-grip Bench Press 3 95 lbs 10 (LLP) 23.4 2 Neutral Grip DB Incline Bench 1 30s 20 32.1 2 Cable Overhead Tricep Extension 1 25 lbs 20 45.8 2 Max Pushups 1 10 35.2 2 Neutral Grip DB Incline Bench 2 30s 20 27.3 2 Cable Overhead Tricep Extension 2 25 lbs 20 73.6 2 Max Pushups 2 12 31.7 2 Neutral Grip DB Incline Bench 3 30s 20 29.1 2 Cable Overhead Tricep Extension 3 25 lbs 20 67.5 2 Max Pushups 3 11 37.7 3 Crossover Symmetry Cable Flies 1 15s 20 56.1 3 Ez-bar Skull Crushers 1 40 lbs 20 34.3 3 Crossover Symmetry Cable Flies 2 25s 20 63.1 3 Ez-bar Skull Crushers 2 40 lbs 20 70.5 3 Crossover Symmetry Cable Flies 3 25s 20 45.3 3 Ez-bar Skull Crushers 3 40 lbs 20 50.4 Note: Per-set HR data is not available from the Garmin log. Durations are for active work periods. LLP = Long-Length Partials.
BikeERG Interval Metcon (from PM5):
Interval Distance (m) Pace (/500m) Power (W) Calories RPM 1 247 1:20.9 659 14 84 2 247 1:20.9 659 14 84 3 233 1:25.8 553 12 78 4 234 1:25.4 561 12 81 5 235 1:25.1 568 12 81
