-50 min mixed sludge
Hyrox
Stations sharp, runs easy, no grey zone between them.
Filler here: Mixed sludge that blurs station and run pace.
Sample week
A hyrox week, drawn once.
Sample. Seven days, labeled by what each block does for the sport. Not a promise.
45Mon
50Tue
0Wed
30Thu
0Fri
60Sat
0Sun
Sport-specific
Support
Filler
Rest
Total: 185 minSport-specific: 105 min
Sample edits
Three cuts we would make to this week.
Sample. Examples, not promises. Accept or Keep mine.
-50 min mixed sludge→
Before
50 min
After
15 min
Mixed sludge blurs station and run pace. Stations sharp, runs easy, no grey zone between them.
-20 min steady jog→
Before
50 min
After
30 min
Replace the steady jog with easy run recovery and sharp station work.
+1 station set, -1 mixed block→
Before
60 min
After
45 min
Add a sharp station block, drop the blended session.
One question
Why stations sharp and runs easy?
Mixed sludge blurs station and run pace. Keep the stations sharp and the runs easy so neither one drags the other into the grey zone.
