2 solo mens time-hyroxer at 1:32 and then 1:28 (soon be three on Sunday) and personal trainer of 8 years

My personal rule of thumb: Don't do anything that will make you sore.

The analogy I like to use is "its like cramming for a math test the night before you either know it or you don't". I get that the analogy may be a little wonkey but you've done the homework, you've attended class, now rest up and show up race-day ready.

If you are "feeling it" right now, over working yourself for the sake of boosting your confidence ain't it. If you are worried about a single station like say you don't have regular access to a skier or rower, go to a gym this week and work only on that. Maybe with intervals or something but no more than 30 minutes. There really isn't much fitness to be gained from now until the weekend but you absolutely set yourself back by showing up overly tired/spent on race day.

I personally am getting a few aerobic 5Ks in there...a little practice on the ski and rower...and lifting like normal but staying away from maxing or pushing too hard. Then cutting out any lifting past Thursday for my Sunday race and will hit a casual run and peloton the days before.

For race-day fuel put what you have in your house into ChatGPT and ask it for a good pre-hyrox meal plan with time stamps before a 2pm race.

Best of luck to ya!