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Mixed · Plan · Conditioning
Hyrox race-prep plan (8 weeks)
Advanced · 25–39 · Multi-week plan
Eight weeks blending easy aerobic volume, threshold work, station strength and race simulations. Below is a research-backed prompt for ChatGPT, Claude or Gemini, copy it, paste the reply into sweatcue, and run the whole conditioning workout hands-free.
Session at a glance
This is how sweatcue structures the session once you paste it in, timed blocks with auto-starting rest and spoken cues. Figures are read from the prompt itself.
The prompt
Copy the complete prompt (it wraps the request below so the AI returns a clean, runnable session).
Why it's built this way
This applies endurance and strength principles to Hyrox: keep most volume easy with a smaller dose of hard threshold/interval work, train station muscles with a few hard sets per movement and full rest, and rehearse compromised running specifically. Concurrent running and strength can blunt some adaptation, so the plan separates hard sessions and tapers before race day. There's no Hyrox-specific plan trial, the periodisation is a reasoned synthesis you should adjust to your own recovery.
Sources: Seiler, Int J Sports Physiol Perform 2010 (80/20 intensity distribution); Rønnestad & Mujika, Scand J Med Sci Sports 2014 (strength for endurance); Murach & Bagley, Sports Med 2016 (concurrent training & hypertrophy)
Who this plan is for
Built with one person in mind: Competitor blending running with functional strength stations.
- You’re an advanced-level trainer and you want to build work capacity and conditioning.
- You have access to the kit it calls for: minimal.
- You want a structured, progressing plan rather than a one-off session.
Who should adapt or skip it
- It’s low-risk for healthy adults. Scale the loads and reps to your own level rather than copying the top of every range on day one.
- As with any new routine, check with a clinician first if you have a medical condition, are injured, pregnant, or returning from a long lay-off. This is general information, not medical advice.
What a 2-week plan looks like
This is a multi-week plan that progresses as you go, the AI builds the later weeks harder. Here’s the rhythm of the opening fortnight, at about 3 sessions a week:
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
| Week 1 | ● | · | ● | · | ● | · | · |
| Week 2 | ● | · | ● | · | ● | · | · |
● This session· Rest, a walk, or light mobility
Keep session days apart where you can, and adjust for how you feel. When you paste the AI’s reply into sweatcue, each session runs hands-free with spoken cues and timers.
Run it hands-free in sweatcue
sweatcue is an AI workout dashboard: paste the AI's reply and it runs the whole session on screen and out loud, auto timers, spoken cues for every set, rest and rep, and your live numbers. The AI writes it; sweatcue runs it.
Download for iPhone →
More mixed & related workouts
New to prompting an AI for workouts?
Start with the full workout library, learn the method in how to write a workout prompt, or see what an AI workout dashboard does.