This past week of training (June 9th – June 15th, 2025) was a fantastic block of layering different types of stimulus, from trail running and focused strength work to high-intensity intervals and a massive partner challenge. It was all about building a well-rounded fitness profile for the demands of Hyrox Toronto this October. Here’s a look back at how the week unfolded.
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!
The Week’s Training Log: Day by Day
Monday, June 9th: Trail Running Safety & The Unexpected
The week kicked off with a 12km trail run. This session turned into an important lesson on safety and navigating the unexpected when out in nature. It became more about problem-solving and being prepared than hitting specific paces, which is a crucial skill in itself.
Read the full story and safety takeaways: [June 9th – Trail Running Safety: Navigating the Unexpected]
Tuesday, June 10th: Forced Rest Day
Tuesday was an unplanned but helpful recovery day. I was booked solid with work and didn’t have time to get a workout in. While it wasn’t my choice, getting that extra recovery time was definitely beneficial for the hard sessions planned for the rest of the week.
Wednesday, June 11th: Training the Ego – Push/Core & a 5km Tempo Run
Wednesday was a great lesson in smart training. I hit two distinct sessions with a clear theme: training for the intended stimulus, not just for heavy weight or max speed.
- Workout 1 (Push & Core): A quick but intense session with three supersets (Push Press/Toes to Bar, Bench Press/GHD Sit-ups, Neutral Grip DB Incline/Tricep Extensions). The main takeaway was “checking my ego” by lowering the weight on several exercises to ensure I could complete all 20 reps per set unbroken with good tempo.
- Workout 2 (5km Tempo Run): The goal was a sub-5:00/km pace, but not all out. It was a huge confidence booster to find I had to actively hold myself back to stay in the tempo zone, finishing with an average pace of 4:52/km.
Read the full breakdown and my thoughts on smart training: [June 11 – Training the Ego: Push/Core Workout & 5km Tempo Run]
Thursday, June 12th: Pull Strength & Lactate Threshold Intervals
This was another multi-part day. It started with a 10km BikeERG warmup, followed by a pull-focused strength session with supersets (Barbell Rows, Ring Rows, Cable Pulldowns, various curls). The day finished with a brutal but effective lactate threshold running workout, consisting of two blocks of five 40-second hard intervals, which were hitting around a 3:19/km pace.
My Takeaway: This day was all about building capacity at both ends: muscular endurance under load and the ability to handle and recover from high-intensity running efforts.
See the detailed data for all three sessions: [June 12 – Hyrox Prep: Pull Strength & Lactate Threshold Run]
Friday, June 13th: Partner WOD & a Sled Pull PR!
Feeling a bit sore from the lactate run, I started with a deliberate 10-minute BikeERG warmup (holding >200W). Then, I teamed up with fellow coach Jordan for a massive “100 Rep Partner Challenge” (1km Row, 100 Wall Balls, 100 cal Echo Bike, 100 Box Jumps, 100 Burpee Pull-ups, 1km Row), which we finished in 27:09. The highlight of the day came afterward when I decided to test a heavy sled pull and hit a huge PR of 610 lbs for 100 feet!
My Takeaway: A fantastic reminder of how training with a partner can push you to new levels, and that sometimes, even when you start out sore, you can hit a massive PR if you’re smart about your warmup and approach.
Read the full story of the partner WOD and the PR: [June 13 – Partner WOD & a 610lb Sled Pull PR]
Saturday, June 14th: Active Recovery Run
After a big week, Saturday was a dedicated active recovery day. The only goal was an easy 6km run, holding a steady 6:02/km pace to get the blood flowing and flush out the system. This was crucial for setting up Sunday’s session.
Sunday, June 15th: Quad Endurance Finisher
The week finished with a time-crunched but intense quad-focused endurance workout. After a high-rep squat warmup, I hit two tough supersets: one with Barbell Bulgarian Split Squats and Air Squats, and another with Slantboard Goblet Squats and Barbell Reverse Lunges. This session was a real quad-burner and a great example of how a well-planned recovery day can lead to a high-quality performance the next day.
Read the full breakdown of the recovery/performance combo: [June 15 – Recovery Run & A Brutal Quad Endurance Workout]
Overall Weekly Reflections
This week was a fantastic blend of high-intensity work, strength endurance, and smart recovery. It highlighted the importance of adapting sessions based on how the body feels (like dropping weight on June 11th) and using lower-intensity days to set up bigger efforts (like the June 14th run leading into the June 15th quad session). Every workout, whether a PR effort or an easy recovery run, served a specific purpose in the bigger picture of preparing for Hyrox Toronto.
Ready for Your Best Hyrox Yet?
Understanding how to structure a training week with varied intensity, volume, and recovery is key to long-term progress and peak performance. As a certified Hyrox Performance Coach, I can help you build your own effective plan for the October Hyrox in Toronto. Let’s strategize your success!
Get in TouchHow was your training week? What were your biggest wins or challenges? Share in the comments below!
