HYROX Training Plan (Week 4) – Peak Week

If you’ve made it through the first three weeks, your body has gone through several phases. It has adapted to specific movements, built up raw strength to protect your core (Week 2), and learned to function under the drastic effects of lactic acid (Week 3). Now comes the phase known as “functional overreaching.”

The goal of “Peak Week” is to subject your body to such a massive dose of training stress that it temporarily reduces your performance and depletes your reserves to an absolute minimum. Why would we do this? Because the body responds to this extreme stress with a powerful defense mechanism called supercompensation. Once you allow yourself to rest after this week, your endurance, strength, and lactate tolerance will skyrocket far beyond your original level. Peak Week is an investment in your future fitness.

Strategy for Week 4: Total Destruction and the 4th Circuit

On strength days (Day 1 and Day 2), we push everything to the absolute maximum. We combine the heaviest weights from Week 2 with the shortest rest periods from Week 3. Your central nervous system (CNS) will be screaming, and you might get canker sores as a stress reaction, but you must maintain perfect form and aggression on every rep.

The main change—and the real trial by fire—comes in the cardiometabolic portion, however:

• Day 3 (Hyrox Simulation): So far, you’ve completed three laps. Today , we’re adding a fourth lap. This fourth lap (another 1 km of running and another set of exercises) simulates the toughest moments of a real race, when you’re past the halfway point, everything hurts, your glycogen is depleted, and your body wants to stop. This isn’t just about training your muscles—it’s about training your mind.
• Day 4 (Aerobic Capacity): We’re extending the long run to 70 minutes of pure running time. Your task is to maintain your pace (Zone 2) and mentally process the fact that you’ve just completed the toughest week of your life.

What comes next? The Art of Tapering (De-load)

Many amateur runners make a fatal mistake—they complete Peak Week and then line up at the starting line of a race just a few days later. The result is a feeling of emptiness, heavy legs from the very first minute, and a disastrous time.

After completing this 4th week, you must not race immediately! The following week (Week 5) must be devoted to so-called tapering (fine-tuning your form) or de-loading.

1. Reduce volume: Cut all workouts in half (do only 2 sets instead of 4; run for 35 minutes instead of 70).
2. Reducing intensity: Reduce the weights on the barbells by 40%. The goal of training during the deload is simply to increase blood flow to the tissues, maintain muscle tone, and preserve movement patterns.
3. Recovery: Focus on sleep, active mobility, massages, and replenishing muscle glycogen stores.

Only after this rest week will your body be at the peak of the supercompensation curve—ready to crush HYROX!

Day 1: Lower Body + Ergometers (Absolute Limit)

Focus: Combining maximum weights (from Week 2) and minimum rest periods (from Week 3). Breaking through the CNS barrier.

Day 2: Upper Body + Grip Strength (Muscular Endurance)

Focus: Mastering push and pull movements despite the accumulated fatigue of the entire month. Maintaining a strong grip.

Day 3: Hyrox Simulation (PEAK WEEK METCON)

Focus: Pushing past mental barriers. We’re adding an extra circuit until complete exhaustion.

Day 4: Aerobic Capacity (Final Endurance Test)

Focus: Long-duration work while fatigued from the entire month. Test of willpower.