Functional Fitness Baseline

Workout - Functional Fitness Baseline

• 1.0km @ 10'00''/km
• 3 lots of:
  • 1.0km @ 5'10''/km
  • 500m @ 5'10''/km
  • 1.0km @ 5'10''/km
  • 20m @ 5'10''/km
  • 1.0km @ 5'10''/km
  • 20m @ 5'10''/km
  • 1.0km @ 5'10''/km
  • 30m @ 5'10''/km
  • 1.0km @ 5'10''/km
  • 2min 30s rest
• 1.0km @ 10'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/functional-fitness-baseline-fbf74f29

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Mark Lewis’s “My wife keeps getting FITTER | An 8 month TRANSFORMATION!” is worth watching in full. We’ve condensed the best workout ideas so you can start training today.

Key points

• Small, steady progress in cardio, strength, and nutrition compounds quickly. For more on session design, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Hyrox events alternate 1 km running segments with strength-focused stations: ski erg, sled push/pull, rowing, and farmer’s carry.
• Hold a steady pace (roughly 5 min 10 sec per km) and hunt for small gains on each station, like shaving 20 seconds off the sled push.
• Log times, weights, and rep counts on a graph to stay motivated and spot stagnation early.

Workout example

A Hyrox-style circuit you can do on your own:

1. Warm-up: 5 min easy jog.
2. Run 1 km at ~5 min 10 sec/km. This is your anchor pace. Repeated 1 km sprints are proven tactics for dropping your 5K time.
3. Ski erg: 500 m, holding a consistent split.
4. Run 1 km, same pace.
5. Sled push: 20 m, smooth and controlled, aiming for ~20 sec faster than your previous attempt.
6. Run 1 km.
7. Sled pull: 20 m with a manageable weight, adding more each session.
8. Row: 1000 m at a 1:45 split. Treat this as recovery between sled work.
9. Farmer’s carry: 30 m with two kettlebells, starting light and adding 1–2 kg weekly.
10. Run 1 km to finish the circuit.

Go through the circuit 8 times (or as much as your fitness supports), holding the 5 min 10 sec pace on runs and cutting 10–20 seconds from strength work each round. Eight rounds is 8 km of running. For the next step, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Practical tips

• Write down every lap and station time, then chart it.
• Only bump weight or distance on sleds and carries if you’re holding target run pace.
• If your 1:45 rowing split starts to slip, dial back the load.
• A 30-second faster run is worth noting.

Try this Hyrox-style circuit, adjust the paces, and log your results in the Pacing app.

References

• My wife keeps getting FITTER | An 8 month TRANSFORMATION! - YouTube (YouTube Video)