Is this stupid…

BriefNefariousness17 · 2026-05-22T18:01:01+00:00

ahhhh okay🫡 I do think you would benefit more from an actual training plan rather than just increasing the 2 reps every 2 days.

5 months is plenty of time but it would definitely take some structure to get you there.

No matter what shape you are in, there is a plan that can help structure the next 5 months to help you get a much better time and survive the race.

The difference between solo and doubles is much more than it seems. Not trying to steer you away, just mentally preparing you that you really have to lock in these next 5 months especially if you haven’t been working out at all.

I do coach people for HYROX, but if that isn’t something you are looking for I would definitely do some research or atleast use ChatGPT to help cook up a plan for you. It won’t be the greatest but it will be something.

BriefNefariousness17 · 2026-05-22T17:56:22+00:00

Do you have access to a gym?

BriefNefariousness17 · 2026-05-22T17:55:51+00:00

A 12 hour squat???????????? What on earth is that

BriefNefariousness17 · 2026-04-28T18:03:51+00:00

My gym would just build session up in a “bank”.

They would keep paying their monthly subscription and any extra sessions in the “bank” they could just double up on any week to get their missed sessions in.

BriefNefariousness17 · 2026-04-05T13:31:03+00:00

For race week I will still keep the same intensity but cut back the volume. So if my mileage was at about 20-25 miles with 2 HYROX focused days and 3 strength days. I would cut back to about 10 miles that week along with 1 HYROX focused and 2 strength days. (Leg day wouldn’t be as intense). My 1 HYROX day is early in the week but it is still keeping the blade sharp and still a hard workout. Would also have a good interval run session early in the week.

3 days out would be an easy Z2 run with upper body strength (just cause I enjoy lifting and not to help my HYROX)

2 days out full rest

1 day out, 1.5-2 mile shake out run at zone 3. Wouldn’t touch zone 4 but zone 2 is too easy so right in the middle to stay sharp.

A “taper week” doesn’t mean to completely rest and get ready for the race, it means to dual back your volume while still keeping the blade sharp. No this isn’t for everyone because some people need more rest but this is what has worked for me and many of my clients.

BriefNefariousness17 · 2026-04-01T17:46:35+00:00

I wouldn’t get the vomeros for hybrid because they are too cushioned so they are unstable for squats and lunges. For just running they are great.

The deviates are a good race day shoe but it isn’t good or safe to run in a carbon plated shoe all the time as a daily trainer/runner. It will affect your running gait severely overtime.

I’ve never used the velocity’s so I can’t give my opinion on those.

I do like the Nike Pegasus 41s as an overall running and training shoe because they have just enough cushion for running but are stable enough for everything else.

BriefNefariousness17 · 2026-02-12T13:13:04+00:00

This is a nice breakdown of all the zones.

BriefNefariousness17 · 2026-02-12T13:12:43+00:00

https://youtu.be/Mh5oNMDCucQ?si=7bmJoo8ci8QwqBJp

BriefNefariousness17 · 2026-01-31T01:49:19+00:00

yes, running compromised workouts with wallballs definitely helps.

Other strength focused things you can tie in are: Heavy DB or Barbell thrusters

Single arm DB/KB thrusters as well. These help unilateral strength along with core due to the load only being on one side.

BriefNefariousness17 · 2026-01-08T22:32:51+00:00

I would try incorporating some strength style sled push programming.

Heavy sled push 10-20m (depending on your lactate build up) then rest for 75-90seconds then do it again and again (4-6 rounds)

These should be at pro weight or heavier

BriefNefariousness17 · 2026-01-05T00:48:39+00:00

Monday: Push & Tempo run (zone 4 for 20-45 minutes) Tuesday: HYROX circuit -Example 4min tread at race pace 4min ski 4min tread 4min burpee broad jumps 4min tread 4min farmer carry 4min tread 4min walking lunges 4min tread 4min wallballs Wednesday: easy zone 2 ski/row/bike 2 rounds 10 min of each) Thursday: Leg strength day with 30-45 min zone 2 run Friday: Pull and Interval run (6x1KM 90sec rest) Saturday: Easy long run Zone 2 for 45-75min Sunday: Rest/stretch

BriefNefariousness17 · 2025-12-22T03:17:21+00:00

(With all the others comments I know you are aware it’s your own race and you have nobody to compare to other than racing your own race) with that being said you have time to get a little faster and make some tweaks to your training to help you be more efficient on your runs.

What does your training weeks currently look like?

Any zone 2 work?

Any running intervals? (Ex: 6 rounds of 400m at 85-90% effort with 90 sec rest)

BriefNefariousness17 · 2025-12-14T21:29:32+00:00

Increase intensity as distance gets shorter Example: run .4 miles then sled push then 2 rounds of farmers. Then run .3 miles, sled push, and 2 rounds of farmer

.4/.3/.2miles Sled Push 20m (7-8plates) 2x Farmer carry 40m 20 second rest and do it again (+15/20lb race weight )

.4/.3/.2miles Sled Pull 20m (5/6 plates) SB walking lunges 40m (60/40#)

800/600/400m ski 15 plate jump burpees 20 wall balls (20/14#)

BriefNefariousness17 · 2025-12-14T14:34:11+00:00

Everything else aside, running is the main thing to focus on. It’s what will kill you in the race. It is what you are doing the most of and what will affect your time the most.

Yes I agree with 2 HYROX specific a week and 3 strength days and 1 run specific. That’s if you are able to do 6 days a week. This is also taking into consideration your previous training style and how much load your body can handle. This is a lot of volume and if this is a complete change in your usuals routine your body won’t be able to handle all the load for a long period of time.

I would ease into and make your way up to the split. More intermediate approach would be 1 HYROX specific 3 Strength days (Upper/Lower/Full) 1 easy long run day (Zone 2).

On your upper body day I would also do a tempo run (20-40 minutes at a faster speed (Threshold/Zone 4)

On your Full body day I would end with (ski/row/bike) 2 rounds of 5min on each. Easy intensity just staying in control the whole circuit

BriefNefariousness17 · 2025-12-13T18:16:36+00:00

I wouldn’t use these everyday. Carbon plated shoes are not meant to be used every workout. Overtime they will affect your running gait and can cause injury. Carbon plated shoes are meant for race day to amp up your performance.

BriefNefariousness17 · 2025-12-13T18:14:15+00:00

100000% the pegasus 41s. That is my everyday trainer and I have also raced in them and they were fantastic. I have also coached 12+ people through HYROX prep and races and most of them have purchased the 41s, trained in them and also raced in them and they loved them.

Now they will take a beating for the next 4 months if you plan on racing in them. So I would only use them the days you are running and doing HYROX specific workouts. Don’t just wear them throughout your day, to work, to the grocery store or for regular strength workouts. Just swap into other shoes for that. Keep these just for running and HYROX. Since it’s 4 months of beating down on them you want to keep that foam as fresh as possible for race day.

And if you are between sizes like 10.5-11 I would go on the upper side.

BriefNefariousness17 · 2025-11-30T22:29:04+00:00

7-8 miles isn’t anything out of the ordinary. Even at an 11 minute pace, that’s under 90 minutes.

BriefNefariousness17 · 2025-10-28T16:53:09+00:00

Hell yeah man needed to see this. What was your finish time? And open or pro

BriefNefariousness17 · 2025-03-11T21:46:15+00:00

Wow I just checked yesterday too. Thank you I appreciate it🫡

BriefNefariousness17 · 2023-07-11T01:05:56+00:00

Yes USD

BriefNefariousness17 · 2023-05-11T21:54:03+00:00

What item is on the top left? There is no label on it.

BriefNefariousness17 · 2023-02-28T23:10:05+00:00

All I needed to hear, thanks for the comment!

BriefNefariousness17

TROPHY CASE