Mark's Hyrox Simulation

Workout - Mark's Hyrox Simulation

• 12min @ 7'00''/km
• 4 lots of:
  • 800m @ 5'00''/km
  • 25m @ 10'00''/km
  • 30s @ 10'00''/km
  • 2min rest
• 7min @ 8'00''/km

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Mark Lewis’s “Balancing Training, Family, Work | Hyrox Prep” is a useful template for athletes with full lives. Here are the actionable pieces; the video has more detail.

Key points:

• Over 11 weeks, Mark stacks strength, cardio, mobility, and functional work around work and family.
• Weekly rhythm: Monday (court and rotator work plus a long run); Tuesday and Thursday (gym + 60-minute evening cardio); Wednesday (yoga flow with an easy long run or row); Friday (core and stability drills, 45 minutes cardio); weekends are race-specific (park runs, mountain events, or 10 km workouts).
• Five days a week, the Knees-Over-Toes program builds hips, knees, ankles, and feet.
• Three weekly swims double as active recovery and shoulder mobility, plus early prep for an Ironman goal.
• Sled-pull circuits (25 m pulls, 2-minute rest, 5 rounds) paired with wall-ball and lunges mirror Hyrox checkpoints.
• Eating: morning greens smoothie, protein-forward low-carb oats, meals timed around training. Electrolytes, creatine, and beta-alanine.
• Recovery: compression boots, a massage gun, and daily sauna sessions.

Workout (adapt to your pace):

Monday, strength + run:

• 3 x 10 five-minute efforts of court/rotator dumbbell presses at moderate weight.
• 5 minutes banded shoulder external rotations.
• Long run: 45 minutes easy, conversational (around 70% max HR).

Tuesday, gym + cardio:

• Deadlifts: 4 x 8 at moderate load.
• Knees-Over-Toes split squats: 3 x 12 per side.
• Sled pull: 25 m, 2-minute rest, 5 rounds (hard but contained, pulls under 30 seconds).
• Evening cardio: 60 minutes steady (cycling, rowing, or jogging).

Wednesday, mobility + run or row:

• 20 minutes yoga, focus on hips, thoracic, ankles.
• Long run (45 minutes) or row (45 minutes) at relaxed tempo.

Thursday, gym + cardio:

• Single-leg deadlifts: 3 x 10 per side.
• Shoulder mobility circuit (band pull-aways, Y-T-W raises).
• Sled-pull work (as Tuesday) or wall-ball throws 3 x 15 m.
• Evening cardio: 45 minutes easy.

Friday, core + cardio:

• Plank holds: 3 x 1 minute (front, both sides).
• Stability lunges on a BOSU or balance pad.
• Cardio: 45 minutes moderate (running or cycling).

Weekend, race-specific:

• Park run, mountain race, or 10 km event.
• Swim (30-45 minutes) and a short sled-pull burst (5 minutes).

Practical tips:

• Keep diet simple and protein-forward (150-180 g per day if you’re around 220 lb).
• A lightweight hydration pack (under 1 kg) reduces dependence on aid stations on longer runs.
• Use compression boots after leg-focused days.
• If your speeds differ from the prescription, feed your efforts into the Pacing app and it’ll adjust targets.

Closing note: adopt the blueprint, adjust distances and paces to your schedule, and log progress in the Pacing app.

References

• Balancing Training, Family, Work | Hyrox Prep - YouTube (YouTube Video)