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 offers a solid template for serious athletes with full lives. We’re pulling out the actionable pieces so you can start implementing today. The video has plenty more detail if you want to dive deeper.

Key Points

• Over 11 weeks, Mark stacks strength, cardio, mobility, and functional work around his work and family responsibilities.
• His weekly rhythm centers on: Monday (court & rotator work plus a long run); Tuesday & Thursday (gym + 60-minute evening cardio); Wednesday (yoga flow with either an easy long run or row); Friday (core & stability drills, 45 minutes of cardio); weekends dedicated to race-specific outings—park runs, mountain events, or 10 km workouts.
• Five days a week, the Knees‑Over‑Toes program strengthens his hips, knees, ankles, and feet from the ground up.
• Three weekly swims serve double duty: 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 closely mirror what he’ll encounter at Hyrox checkpoints.
• Eating stays simple: morning greens smoothie, protein-forward low-carb oats, strategically timed meals around training blocks, and consistent supplementation with electrolytes, creatine, and beta-alanine.
• Recovery backbone: compression boots, a massage gun, and daily sauna sessions.

Workout Example (Adaptable to Your Pace) Monday – Strength + Run

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

Tuesday – Gym + Cardio

• Deadlifts: 4 × 8 reps at a moderate load
• Knees‑Over‑Toes split squats: 3 × 12 per side
• Sled Pull: 25 m, 2-minute rest intervals, 5 rounds (hard but contained—keep pulls under 30 seconds)
• Evening cardio: 60 minutes of steady-paced work (cycling, rowing, or jogging).

Wednesday – Mobility + Run/Row

• 20 minutes of yoga with emphasis on hips, thoracic mobility, and ankles.
• Pick a long run (45 minutes) or row (45 minutes) at a relaxed tempo.

Thursday – Gym + Cardio

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

Friday – Core + Cardio

• Plank holds: 3 × 1 minute each (front, both sides)
• Stability lunges using a BOSU or balance pad
• Cardio: 45 minutes at a moderate clip (running or cycling).

Weekend – Race‑Specific

• Slot in a park run, mountain race, or 10 km event.
• Add a swimming session (30–45 minutes) and finish with a short sled-pull burst (5 minutes).

Practical Tips

• Keep your diet uncomplicated and protein-centric (aim for 150–180 grams per day if you’re around 220 pounds).
• A lightweight hydration pack (under 1 kg) minimizes dependence on aid stations and keeps you topped up during longer runs.
• After leg-focused days, schedule compression boot sessions to help clear metabolic waste.
• Training at different speeds than prescribed? Feed your efforts into the Pacing app, which will adjust targets to match your current fitness level.

Closing Note: Adopt this balanced Hyrox blueprint, adjust distances and paces to your schedule, and document progress in the Pacing app. You’ll arrive at race day sharp—and you’ll have time for work, family, and your sauna. 🚀

References

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