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:
- Resting heart rate measurement (morning)
- Subjective recovery score (1-10 scale)
- 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:
- Event technique efficiency: Focus on maintaining proper form under fatigue
- Transition practice: Simulate the transitions between running and functional stations
- Pacing strategy: Develop clear pacing for each running segment and functional station
- 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.