Speaker A
I'm training 12 plus hours a week for a sub 60. [music] Pro solo Hyrox while working a full-time job. Every session has a purpose. [music] Nothing in my week is random. It's a mix of running, strength work, and pushing the engine.
Lucas Wenzel shares his detailed weekly training plan for a HYROX sub-60 goal, blending running, strength, and recovery.
Key Takeaways
- Structured training with clear purpose and progression is essential for HYROX performance.
- Balancing aerobic endurance, threshold work, and strength training improves race readiness.
- Recovery and heart rate monitoring are critical to sustain high training volume.
- Incorporating race-specific movements like wall balls and sled pulls enhances functional fitness.
- Consistency and incremental load increases drive strength and endurance gains.
Summary
- Lucas trains over 12 hours weekly targeting a HYROX sub-60 finish while balancing a full-time job.
- His training week includes purposeful sessions mixing running, strength training, and aerobic endurance.
- Mondays focus on zone two aerobic runs and sled pulls to build endurance and recovery.
- Tuesdays emphasize threshold workouts with intervals and muscular endurance exercises.
- Strength training includes progressive box squats, snatch grip deadlifts, goblet squats, and upper body lifts.
- Workouts often end with movement sets like wall balls and kettlebell swings to simulate HYROX race conditions.
- Lucas monitors heart rate zones closely to optimize training intensity and recovery.
- He incorporates recovery strategies such as easy runs, mobility work, and rowing for lactate clearance.
- Training sessions are split into multiple daily workouts, balancing hard efforts with recovery.
- The program is structured 8 weeks out from the HYROX New York event with a focus on pacing and progression.
Full Transcript — Download SRT & Markdown
Speaker A
[music] while still recovering enough to come back and do it again the next day. Cuz if I want to get better at Hyrox, this is what it takes.
Speaker A
[music] While still recovering enough to come back and do it again the next day. 'Cause if I want to get better at Hyrox, this is what it takes.
Speaker A
It's crazy. It is Monday morning, start of a new week. Full steam ahead. 8 weeks out for Hyrox New York. The road to sub 60, baby.
Speaker A
This is how I structure my week. Could you believe it? I can run shirtless. 60°.
Speaker A
Today we're doing 50 minutes of zone two. I'll check in with you after the run. 7:46 pace.
Speaker A
It's crazy. It is Monday morning, start of a new week. Full steam ahead. 8 weeks out for Hyrox New York. The road to sub 60, baby.
Speaker A
We are going to go to work, and then I'll see you after for session two on this Monday. Monday after work.
Speaker A
Training hard. Recovering, too. So, feeling really good. Before work is always an easier run.
Speaker A
it's going to be around a 2:05 per 500 pace. Straight into 20 m of sled pull.
Speaker A
Today we're doing 50 minutes of zone two. I'll check in with you after the run. 7:46 pace.
Speaker A
rest, either. So, that's the that's the point of the workout. It mixes things up, keeps things, you know, interesting.
Speaker A
133 heart rate. And the total mileage was 6.42. So, it's a good start to the week.
Speaker A
And then recovering on the row. Mainly a zone two workout for the most part.
Speaker A
We are going to go to work, and then I'll see you after for session two on this Monday. Monday after work.
Speaker A
Tuesdays are for threshold. Today's workout, 4 by 8-minute intervals. The goal is to get around a five, low 5:50s for pace.
Speaker A
We're heading to the gym. This is where I have another longer aerobic workout with a caveat. It includes some muscular endurance work, as well.
Speaker A
Get some turnover. Warm up and cool down. Hyrox is a threshold sport. Got to improve threshold running, so let's get into it.
Speaker A
But, the workout is 10 by 1K row at a pretty steady effort, 2K plus 20-ish pace. So,
Speaker A
Heart rate was pretty perfectly in threshold zones, so can't complain about that. And then we finish with 4 by 1-minute fast at like a 5:13 average pace. So, just getting leg turnover there, and then uh yeah, it was like 8.7 miles total. So,
Speaker A
it's going to be around a 2:05 per 500 pace. Straight into 20 m of sled pull.
Speaker A
My first workout is always a strength piece. And for me, box squats are what I'm doing to get stronger when it comes to lower body days. So, each week I am adding weight so that I am progressing.
Speaker A
We're going to do like just over a race weight for that because it's going to get challenging towards the end. But, basically the idea is just a long aerobic muscular endurance piece where I'm teaching my body to recover on the rower. There's really no
Speaker A
These are all in sets of 10. This middle part of the workout is really to teach my body to clear lactate where we're doing higher reps with short rest. Also threw in some goblet squats.
Speaker A
rest, either. So, that's the point of the workout. It mixes things up, keeps things, you know, interesting.
Speaker A
Great for lunges, single-leg stability. And then after that, we threw in a new one, which I haven't done in a while, but snatch grip deadlifts. I used to do some Olympic lifting, so I'm familiar with how these work. But, this was
Speaker A
Solid workout right there. Uh just over an hour long. 128 average heart rate. Max 154, which I was hitting the the high 140s, one low 150s on the sled pull, which makes sense.
Speaker A
we always finish with the movement set. And usually involves wall balls. So, it was a 10-minute EMOM of 15 wall balls, and then right after that, we did 15 kettlebell swings. So, 10 minutes there.
Speaker A
And then recovering on the row. Mainly a zone two workout for the most part.
Speaker A
And I was in the green this morning after a tough day yesterday, so pretty psyched about that.
Speaker A
Lot of zone two work on Mondays. Starting the week off good with some good volume. Tomorrow, hard day. So, tonight, eat a lot of food, recover as much as possible 'cause tomorrow morning, we have a speed workout.
Speaker A
We're doing 60 minutes this morning. And then uh going to pop on some Netflix.
Speaker A
Tuesdays are for threshold. Today's workout, 4 by 8-minute intervals. The goal is to get around a five, low 5:50s for pace.
Speaker A
Bangers of movies. Just flushing out the legs. And then we'll hit our second session tonight after work. Wednesday evening.
Speaker A
1-minute rest, and then right after that, 4 by 1 minutes, um really fast, like 5:15 pace.
Speaker A
We're on Night at the Museum 3 now. So, we're keeping it super chill recovery.
Speaker A
Get some turnover. Warm up and cool down. Hyrox is a threshold sport. Got to improve threshold running, so let's get into it.
Speaker A
a fartlek workout for the ski. With the warm up and cool down, we'll be at 12K total for total distance. But, looking forward to this one. So, going to do it in the dungeon.
Speaker A
[music] [music] [music] [music] Workout this morning. 4 by 8 at about 5:53 average pace is what it came out to.
Speaker A
But, that's what my chart looked like, so you can kind of see where those spikes were.
Speaker A
Heart rate was pretty perfectly in threshold zones, so can't complain about that. And then we finish with 4 by 1-minute fast at like a 5:13 average pace. So, just getting leg turnover there, and then uh yeah, it was like 8.7 miles total. So,
Speaker A
Felt really solid. But, uh tonight, we still have two more sessions. It's my favorite lift of the week. Upper body. We're going to get a good pump on.
Speaker A
good start to this Tuesday. It's a very foggy day today. But, we got work, and then leg day.
Speaker A
press where we're adding 5 lb each week and just doing a linear progression so that we know that we're getting stronger and more explosive. Not ideal band setup, but it works.
Speaker A
My first workout is always a strength piece. And for me, box squats are what I'm doing to get stronger when it comes to lower body days. So, each week I am adding weight so that I am progressing.
Speaker A
So, we're here, we're doing incline bench for 10 reps, and then we're going to do some weighted chin-ups.
Speaker A
And then after that, we do some volume work where I'll do a mix of different types of workouts, but for this one, I did front squats.
Speaker A
I really like these. I haven't done these before. And then some wide grip cable rows.
Speaker A
These are all in sets of 10. This middle part of the workout is really to teach my body to clear lactate where we're doing higher reps with short rest. Also threw in some goblet squats.
Speaker A
happy with that. Final session of the day, 30-minute incline jog. Friday morning, which means brick workout.
Speaker A
Really just going to help out wall balls. And then went to some single-leg Bulgarians.
Speaker A
than the bike. So, if [snorts] I do 100 beat average heart rate here, I have to keep the run to 110 to 115. So, got to be strategic but overall, it's going to be super easy.
Speaker A
Great for lunges, single-leg stability. And then after that, we threw in a new one, which I haven't done in a while, but snatch grip deadlifts. I used to do some Olympic lifting, so I'm familiar with how these work. But, this was
Speaker A
100 there. So, I really have to take this run easy to stay in the 110 to 115 range. So, pace doesn't matter here. Let's just see how we do.
Speaker A
another one where we did higher reps. And then after this, we usually do an accessory. And today, we went to the GHD to do some reverse hypers, but using a band. So, these were really good. And then after
Speaker A
114 average heart rate, so perfectly in the zone. That's all we're doing today. Easy day, nothing tonight, maybe some mobility.
Speaker A
we always finish with the movement set. And usually involves wall balls. So, it was a 10-minute EMOM of 15 wall balls, and then right after that, we did 15 kettlebell swings. So, 10 minutes there.
Speaker A
That's why we make Fridays easy so that we can hit today with the intent and as hard as we need to, which I'm ready to I'm ready to fire on all cylinders.
Speaker A
And that's the workout. You know it's going to be a good day when you push it really hard the day before, wake up in the green. I'm a big data guy. I wear a Whoop.
Speaker A
1K row 20 dumbbell reverse lunge 1K run 20 dumbbell clean and jerks. And then there's a warm-up and cool down, so it's really going to be like an hour and a half or so total. I'm going to get warmed up
Speaker A
And I was in the green this morning after a tough day yesterday, so pretty psyched about that.
Speaker A
Yeah, that was a that was a tough one. You wouldn't think so because the exercises aren't too crazy and it's only four of them and you're just rotating but those dumbbell clean and jerks probably the hardest part, for sure.
Speaker A
But, either way, legs took a beating yesterday, which means Wednesday mornings are always a spin on the bike.
Speaker A
And then I ran at a six between a six and 6:04 pace, so that's kind of where I'm aiming for for race pace as well, and honestly felt pretty good.
Speaker A
We're doing 60 minutes this morning. And then uh going to pop on some Netflix.
Speaker A
That's pretty much what you can expect to see for my my race heart rate, probably even higher for the average.
Speaker A
This [snorts] week, this week's movie movies of choice are Night at the Museum. So, yeah. Bet you weren't expecting that one.
Speaker A
Yeah, and this was 162 for 60 minutes, so I could definitely say we're getting a lot more fit because we ran a lot faster, too. So, I'm going to cool down and uh we have another session hit later
Speaker A
Bangers of movies. Just flushing out the legs. And then we'll hit our second session tonight after work. Wednesday evening.
Speaker A
Drank some fluids, and now we're going to the gym. So, this is like a little 25 to 30-minute core {slash} upper body arm pump workout that I do every week.
Speaker A
Easier run. 45 minutes. It's uh it's storming outside, so [music] doing it on the treadmill.
Speaker A
So, Vanessa's with me and we're going to go [panting] going to go hit the gym.
Speaker A
We're on Night at the Museum 3 now. So, we're keeping it super chill recovery.
Speaker A
So, it should be between 7 and 8 miles instead of like a big 10 plus mile workout. I don't want to increase weekly mileage by a ton and I want to recover, so I'll see you at the end.
Speaker A
So, it goes. What up? Thursday mornings are for ski intervals. Today, uh we have an 8K ski workout, which I'll put it right here 'cause I forgot it off the top of my head. But, it's just a mixture of it's kind of like
Speaker A
But, it's about a 12 and 1/2 hour week, so 12 is the standard right now and we'll eventually grow a little more closer to the peak weeks, but I'm comfortable where I am. Feeling really good. The road to sub 60
Speaker A
a fartlek workout for the ski. With the warm up and cool down, we'll be at 12K total for total distance. But, looking forward to this one. So, going to do it in the dungeon.
Topics:HYROX trainingendurance runningstrength trainingthreshold intervalsbox squatssled pullsheart rate zonesrecovery strategiesinterval trainingfunctional fitness
