I threw a few queries into Claude AI this morning, specifically with regards to my strength taper prior to Hyrox Miami in 4 weeks. Here's what it came up with - pretty good stuff, in my opinion, for a generic strength taper.

4-Week Hyrox Race Strength Training Taper

Overview

This 4-week strength training taper is designed specifically for a 90-minute Hyrox race. The program progressively reduces volume while maintaining intensity to preserve strength adaptations while optimizing recovery and race-specific performance.

Training Principles

• Reduced Volume: Progressively decrease training volume while maintaining intensity
• Increased Specificity: Focus on movement patterns specific to Hyrox events
• Recovery Prioritization: Allow for complete recovery between sessions
• Maintenance of Power Output: Preserve neuromuscular recruitment patterns

Week 1 (4 Weeks Out)

Session 1

Exercise	Sets	Reps	Intensity	Rest	Notes
A. Trap Bar Deadlift	3	5	80% 1RM	2-3 min	Maintain position and power
B. Front Squat	3	5	80% 1RM	2-3 min	Focus on upright torso
C1. Weighted Walking Lunges	3	8/leg	70% max	60 sec	Control descent
C2. TRX/Ring Rows	3	10-12	Body weight	60 sec	Full retraction
D. Farmer's Carries	3	30-40m	75% max	90 sec	Maintain posture
E. Plank Variations	2	30-45 sec	Body weight	45 sec	Breathing control

Session 2

Exercise	Sets	Reps	Intensity	Rest	Notes
A. Barbell Push Press	3	5	75-80% 1RM	2-3 min	Explosive drive
B. Romanian Deadlift	3	6	75% 1RM	2 min	Hamstring emphasis
C1. DB Reverse Lunges	3	8/leg	70% max	60 sec	Control knee tracking
C2. Chest-Supported Row	3	8-10	70-75%	60 sec	Scapular retraction
D. Sled Push/Pull	3	20m each	70% max	2 min	Power production
E. Hollow Body Hold	3	20-30 sec	Body weight	45 sec	Maintain position

Week 2 (3 Weeks Out)

Session 1

Exercise	Sets	Reps	Intensity	Rest	Notes
A. Trap Bar Deadlift	3	4	80% 1RM	2-3 min	Maintain power output
B. Goblet Split Squats	3	6/leg	75% max	90 sec	Control descent
C. Circuit (3 rounds):				2 min between rounds
- Sandbag Carries	1	30m	70% max		Hyrox-specific
- Wall Ball Shots	1	10	Race weight		Technique focus
- Rowing	1	250m	80% effort		Pace control
D. Anti-Rotation Press	2	8/side	Moderate	60 sec	Core stability

Session 2

Exercise	Sets	Reps	Intensity	Rest	Notes
A. Push Press	3	4	80% 1RM	2-3 min	Explosive drive
B. Single-Leg RDL	3	6/leg	70% max	90 sec	Balance focus
C. Circuit (3 rounds):				2 min between rounds
- Farmer's Carry	1	40m	70% max		Hyrox-specific
- Box Step-Overs	1	10/leg	Race height		Technique focus
- Battle Ropes	1	30 sec	80% effort		Work capacity
D. Med Ball Slams	2	8	Moderate	60 sec	Power output

Week 3 (2 Weeks Out)

Session 1

Exercise	Sets	Reps	Intensity	Rest	Notes
A. Deadlift	2	3	80-85% 1RM	3 min	Quality over quantity
B. Box Jumps	3	5	Body weight	2 min	Explosive power
C. Alternating Superset:				90 sec
- Sled Push	2	15m	70% max		Drive position
- DB Reverse Lunge	2	6/leg	70% max		Control descent
D. Loaded Carries	2	30m	70% max	2 min	Hyrox-specific
E. Core Anti-Rotation	2	8/side	Light	60 sec	Stability focus

Session 2 (Optional - based on recovery status)

Exercise	Sets	Reps	Intensity	Rest	Notes
A. Push Press	2	3	80% 1RM	3 min	Bar speed focus
B. Med Ball Throws	3	5	Moderate	2 min	Explosive power
C. Alternating Superset:				90 sec
- Wall Balls	2	8	Race weight		Technique focus
- TRX Row	2	8	Body weight		Scapular control
D. Burpee Technique	2	5	Body weight	2 min	Movement efficiency
E. Farmers Carry	2	30m	65% max	90 sec	Posture focus

Week 4 (Race Week)

One Light Session (3-4 days before race)

Exercise	Sets	Reps	Intensity	Rest	Notes
A. Trap Bar Deadlift	2	3	70-75% 1RM	2 min	Movement quality
B. Push Press	2	3	70% 1RM	2 min	Bar speed focus
C. Circuit (1-2 rounds):				3 min between rounds
- Sled Push	1	15m	60% max		Technique only
- Wall Balls	1	6	Race weight		Movement pattern
- Sandbag Carry	1	20m	60% max		Grip endurance
- Rowing	1	150m	70% effort		Form maintenance
D. Dynamic Mobility	1	5-10 min	Body weight		Recovery focus

Recovery Protocols

Daily Practices

• Hydration: Minimum 3L water daily, increasing to 4L in final week
• Nutrition: Maintain protein intake (1.6-2.0g/kg) and gradually increase carbohydrates
• Sleep: Prioritize 7-9 hours quality sleep each night
• Mobility: Daily 10-minute mobility routine focusing on hip, thoracic, and ankle mobility

Post-Workout Recovery

• Cool-down: 5-10 minutes light aerobic activity
• Myofascial Release: 10 minutes foam rolling major muscle groups
• Nutrition: 0.3g/kg protein + 0.6g/kg carbohydrates within 30 minutes
• Compression: Consider compression garments for 1-2 hours post-workout

Race Week Special Considerations

• Hydration: Begin sodium loading protocol 3 days out
• Taper: Reduce all non-essential physical activity
• Mental Preparation: Course visualization and race strategy review
• Equipment Check: Ensure all gear is tested and ready 48 hours prior

Readiness Assessment

Before each workout, perform the following quick assessment:

1. Resting heart rate measurement (morning)
2. Subjective recovery score (1-10 scale)
3. Brief movement screen:
   • 5 bodyweight squats
   • 5 push-ups
   • 5 shoulder mobility rotations

If you score below 7/10 on subjective recovery OR resting heart rate is elevated >5 BPM from baseline OR movement quality is compromised, consider:

• Reducing session volume by 25%
• Focusing only on technique work
• Substituting with recovery modalities

Notes on Hyrox-Specific Training

This strength taper assumes you are simultaneously performing Hyrox-specific training and running workouts. Strength sessions should be scheduled with adequate recovery (48-72 hours) before key Hyrox simulation workouts. Prioritize:

1. Event technique efficiency: Focus on maintaining proper form under fatigue
2. Transition practice: Simulate the transitions between running and functional stations
3. Pacing strategy: Develop clear pacing for each running segment and functional station
4. Race-specific endurance: Gradually reduce volume while maintaining intensity

Final Week Checklist

• [ ] Complete final light strength session 3-4 days before race
• [ ] Perform mobility routine daily
• [ ] Increase carbohydrate intake (6-8g/kg/day)
• [ ] Hydrate consistently (clear urine)
• [ ] Review race strategy and course layout
• [ ] Prepare all equipment and nutrition
• [ ] Prioritize sleep quality
• [ ] Limit standing/walking 24-48 hours pre-race
• [ ] Mental visualization of successful race execution

Note: This taper plan should be adjusted based on individual response. Monitor recovery metrics closely and be willing to reduce volume further if recovery is compromised.