01
SkiErg
Efficient hip drive and rhythm. The first 250m set the heart rate for the whole race — we train you to start controlled.
- Drive from hips, not arms
- Damper 6-7
- Sub-maximal first 500m
// HYROX Race Prep
8 weeks. One race. Zero guesswork.
A complete race block that builds you from base to peak — with station-specific technique, pacing strategy and a taper and fueling plan dialed to your body and your race.
8 weeks
structured block
4 phases
base → build → peak → taper
8 stations
race-specific technique
DKK 3,490
total price
// The block
Week by week
Periodised programming that meets you where you are today and delivers you ready to the start line. Every phase has a purpose — no junk weeks.
- Week 01Base
Aerobic capacity & movement quality
Z2 running · technique screen
We set baseline: aerobic motor, running economy and station technique are tested. Programming is calibrated to your capacity, not a generic plan.
- Week 02Base
Volume and strength base
Compound strength · zone 2
Higher training volume at low intensity. Compound lifts (squat, deadlift, press) build the strength the stations demand.
- Week 03Build
Threshold and station intervals
Tempo runs · sled push/pull
Race-specific intervals start: 1km run + station blocks. Threshold work raises the ceiling for what you can hold during the race.
- Week 04Build
Race simulation #1
Compromised running · burpees
First full simulation of 4 stations + running. We measure, debrief and adjust pacing strategy based on real data — not feelings.
- Week 05Build
Power & local endurance
Wall balls · lunges
Sandbag lunges and wall balls are the stations that break people. We build the local endurance that lets you run out of them.
- Week 06Peak
Race simulation #2
Full race pace · fueling
Second full simulation — this time race pace on everything. We test the fueling strategy and lock in your real target time.
- Week 07Peak
Sharpening
Short hard intervals
Volume down, intensity up. The body learns to move heavy and fast without the daily accumulated fatigue.
- Week 08Taper
Taper & race day
Individual taper · fueling plan
Reduced volume, preserved intensity. You get your personal race-day plan: warm-up, pacing splits, fueling before/during, and mental checklist.
// Stations
Station-specific technique
Every station has its own technique, its own pacing and its own mental beat. We train them isolated, combined with running, and under race fatigue.
02
Sled Push
The station that drains legs the most. Body position and step frequency decide whether you can run after.
- Low body, long arms
- Short fast steps
- Breathe every 5 steps
03
Sled Pull
Grip and posterior chain. We train the pull pattern so you don't waste watts on poor technique.
- Hands to belt
- Drive with hips
- Switch grip every pull
04
Burpee Broad Jumps
Compromised running before and after. We train the rhythm: drop, up, forward — no pauses in the transition.
- Small hop, low down
- Land full foot
- Exhale on the way up
05
Rowing
1000m at controlled race pace. Too many burn out here — we set your splits and teach you to hold them.
- Damper 5-6
- Stroke rate 26-28
- Drive : recovery 1:2
06
Farmers Carry
Grip under fatigue. We train it with planned hand switches so you don't drop the weight instead of losing time to re-grip.
- Shoulders back
- Short steps
- Switch grip at 100m
07
Sandbag Lunges
The most technical station. We train sandbag position and knee-down height so you keep pace without no-reps.
- Sandbag high on back
- Back knee touches
- Full step-through
08
Wall Balls
The station that ends the race. We train unbroken sets under fatigue with specific breathing patterns.
- Squat deep, use legs
- Breathe at the bottom
- Eyes on wall mark, not ball
// FAQ
Race Prep — questions
What I get asked most often before a race block.
Ready to race the way you train?
Spots in the Race Prep block are limited so I can deliver real 1:1 sparring. Say the word if you want yours.
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