The sled problem.
The race sled is 335 lb (152 kg) and it runs on race turf. There is no honest substitute for that in a garage, and any conversion number you have seen for one is invented.
The stations that separate the field most are the ones you can own.
| Station | Spread, men | Spread, women | Can you own it |
|---|---|---|---|
| Wall balls | 6:28 | 6:00 | Yes. A wall |
| Burpee broad jumps | 4:38 | 5:38 | Yes. A floor |
| Sled pull | 3:53 | 4:07 | No |
| Sled push | 2:19 | 2:14 | No |
| Row | 1:12 | 1:22 | No |
| SkiErg | 0:57 | 1:12 | No |
Sled practice, without owning one.
01Book a drop-in at a HYROX-style gym
02Phone ahead, ask for the sled and the turf by name
03Go at least once before race day, and go tired
What's inside
- Twelve weeks, written session by session
- Every session in two versions: gym assumes the real stations, garage adds a wall or a hill
- Loads, paces, standards, and a log
- A fifteen minute version for rough mornings
- No date printed anywhere: it works for the race you pick this year and the one you pick in three
Seventy four numbers were cut from this book. Three of them were mine, the argument I started with, killed by the research.
From Tony
I've been coaching since 2012, and I built this around the problem I actually have: a start line I want to cross, a garage, and whatever hour the house gives me.
HYROX PREP is what came out of that, written down and given away. HYROX Anaheim is the first race with a fundraiser attached.
Your race sets the calendar.
Count back twelve weeks. Week 1 is the Monday you begin.
HYROX PREP.
The full twelve week plan, free.
It all counts.