2K to 10K Row Performance Intermediate 5 Weeks HYROX® Training Plan
- Progressive overload Weeks 1–4 + Week 5 testing
- Sprint power, aerobic base, and threshold development
- Structured sessions: sprint days, long rows, 1500m threshold reps, mixed row/functional circuits
- Strength add-ons (trap-bar DLs, squats, pulls, core) for higher sustainable watts
- Technique anchors: drag factor, stroke sequence, SPM, drive:recovery
- Compatible with Beginner/Fitter Beginner via RPE/SPM scaling
- Progressive overload Weeks 1–4 + Week 5 testing
- Sprint power, aerobic base, and threshold development
- Structured sessions: sprint days, long rows, 1500m threshold reps, mixed row/functional circuits
- Strength add-ons (trap-bar DLs, squats, pulls, core) for higher sustainable watts
- Technique anchors: drag factor, stroke sequence, SPM, drive:recovery
- Compatible with Beginner/Fitter Beginner via RPE/SPM scaling
$19
