The Phoenix Race-Ready Level 2 plan is a 9-week hybrid build for intermediate athletes who already train consistently and want a clear, structured path into HYROX Phoenix. It's built for athletes who can comfortably run 5–10 km, train 4–6 days/week, and have proficiency in basic strength patterns (squat, hinge, lunge, push, pull, carry). You're not a beginner — but you may be newer to HYROX flow, race pacing, or how to organize hybrid training.
This plan blends engine development, HYROX strength, hybrid race skills, simulations, and a research-backed taper, giving you the confidence that race day will feel familiar, controlled, and repeatable.
What This Plan Targets
- Race time goals: ~1:20–1:45 (men), ~1:25–1:50 (women)
- Weekly structure: 5–6 training days + 1 full rest day
- Essentials: Run segments, engine work, strength, sled substitutes, wall balls, carries, hybrid sessions
- Bonus: Full nutrition guidance — daily macros, fueling strategies, and carb cycling with sample meal days
If you miss a week, simply repeat it rather than skipping forward, and if you're faster or slower than the target times, maintain the structure but adjust loads and paces.
How the Training Progresses (9 Weeks Total)
Weeks 1–3 — Engine + SMS Foundation
Build aerobic capacity (Z2), stable movement patterns, and light hybrid skills. You'll mix lower/upper strength, Z2 runs, early hybrid sessions, and grip work.
Weeks 4–6 — Threshold + Hybrid Load
Introduce Phoenix-specific “Threshold 18” intervals, compromised running, longer hybrids, and tightening race-pace familiarity. Everything becomes more race-specific but stays submaximal.
Week 7 — Phoenix Half-Simulation
A reduced-volume race-order rehearsal. Not a max-effort test — more of a controlled practice to learn pacing and transitions.
Week 8 — Broken Race Simulation
Race flow with strategic breaks: run → station → run → station. Hard (RPE ~7.5–8) but not all-out. Mentally and mechanically sharpens you before taper.
Week 9 — Structured Taper (40–50% Volume Reduction)
Short, crisp sessions at race pace. Focus on sleep, hydration, pacing memory, fueling, and arriving fresh. This taper is essential: research shows 2–3% performance improvement when volume is reduced while intensity stays sharp.
Weekly Rhythm (Simplified)
- Day 1: Lower strength + SMS
- Day 2: Engine (Z2 or threshold)
- Day 3: Hybrid (run + stations)
- Day 4: Upper strength + grip/wall balls
- Day 5: Mixed engine or race-specific hybrid
- Day 6: Optional Z1–2 recovery + mobility
- Day 7: Full rest
Easily adjustable to a 5-day schedule by removing Day 6.
Equipment Recommendations
Ideal HYROX Setup:
Treadmill/outdoor loop, SkiErg, RowErg, sled push/pull, KB/DB carries, wall ball, sandbag.
Smart Substitutions Provided:
- Sled push → prowler, deadmill push, heavy marches
- Sled pull → rope rows, heavy drags, incline walking
- SkiErg → banded double-poles, lat-pulldown alternatives
- Sandbag lunges → goblet or front-rack lunges
- Farmer's carry → KB/DB suitcase or trap-bar carries
The plan works even without full race gear; simulations simply become more realistic the more race tools you have.
Fatigue Management Built In
- Keep Z2 truly Z2 (RPE 4–6).
- Threshold/hybrid days stay controlled — not max efforts.
- Optional Day 6 only when sleep and readiness allow.
- Strength stays high quality, low grind.
- Never “make up” missed volume during taper week.
This plan is semi-personalized: the sessions stay consistent, but you scale reps, loads, and run paces based on readiness and life stress.
Performance Nutrition (Condensed)
Daily Targets:
- Carbs: 5–8 g/kg/day on moderate to hard days
- Protein: 1.4–2.0 g/kg/day
- Fat: ~20–35% of calories
- Hydration: Pale-straw urine; electrolytes on long/hot days
Before Sessions: 1–3 g/kg easy carbs + moderate protein
During HYROX-level work: 30–60 g carbs/hour
After: 20–40 g protein + ~1 g/kg carbs
Race Week:
- 3–4 days out: steady high carbs
- Day before: 6–8 g/kg carbs + hydration
- Race morning: 1–3 g/kg carbs, low fat/fiber
- Post-race: carbs + protein + electrolytes
Carb Cycling:
Low / Moderate / High days based on training stress, with full 1800 / 2200 / 2800 kcal examples included in the plan.
Phoenix Race-Day Considerations
- Expect dry indoor air and temperature shifts
- Test shoe traction for sleds before race day
- Arrive early to check transitions, Roxzone flow, and warm-up space
- Practice pacing and station order during Weeks 7–8 to reduce decision fatigue
