Learn how to integrate strength, speed, and endurance into your 1216 week Hyrox or DEKAFIT training plan. Full plan outline below

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Hyrox and DEKAFIT Training Template

Weeks 14 (Base)
M: Strength Base + Aerobic Endurance
T: Aerobic Endurance
W: Strength Base + Aerobic Endurance (optional)
TH: Speed Drills and Fast Reps + Aerobic Endurance
F: Strength Base + Aerobic Endurance
S Rest or Aerobic Endurance
Sun: Long Aerobic


Weeks 58 (Pre Competition)
M: Strength Power + Aerobic Endurance
T: Speed Drills + Anaerobic Threshold
W: Aerobic + Strength Power (optional)
TH:Speed Drills and Fast Reps + Aerobic Endurance
F: Strength Power + Aerobic Endurance
S: Speed Drills + Anaerobic Threshold Race Specific
Sun: Long Aerobic

Optional Weeks 912
M: Strength Endurance + Aerobic Endurance
T: Speed Drills + Lactate Tolerance + Anaerobic Threshold
W: Aerobic + Strength Power (optional)
TH: Speed Drills and Fast Reps + Aerobic Endurance
F: Strength Endurance + Aerobic Endurance
S: Speed Drills + Lactate Tolerance Race Specific
Sun: Long Aerobic


Week 912 (or 1316)
M: Strength Endurance + Aerobic Endurance
T: Compromised Race Specific
W: Aerobic
TH: Strength Endurance + Aerobic Endurance
F: Speed Drills and Fast Reps + Compromised Race Specific Anaerobic Threshold
S Rest or Aerobic Endurance
Sun: Long Aerobic