Introducing Jake Dearden's Week of HYROX Workouts

We are thrilled to announce a special feature for the Built For Athletes community: a full week of HYROX workouts curated by none other than Jake Dearden, HYROX Master Trainer and Team BFA athlete. As we approach the new HYROX season, there is no better time to refine your training regimen and elevate your performance.

Jake Dearden's meticulously designed workout plan encompasses a comprehensive approach to fitness, combining running, strength training, core exercises, and high-intensity interval training (HIIT). Each day of the week presents a unique challenge aimed at enhancing your endurance, power, and overall athletic capability.

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What to expect? 

Monday: Running Interval Session Start your week with an intense running interval session. This workout, best done on a track but adaptable to the road or treadmill, includes a thorough warm-up, main running intervals of decreasing distances with consistent rest periods, and a cool-down with static stretching. The focus here is on increasing speed as the intervals shorten.

Tuesday: Strength and Conditioning Begin with a bike erg warm-up followed by a strength-building EMOM (Every Minute on the Minute) featuring back squats, front squats, and box jumps. Follow up with walking lunges and a high-intensity sled push workout, concluding with a fast-paced run and wall ball challenge.

Wednesday: Core and Strength Work Focus on core stability and upper body strength with exercises like push-ups, hanging leg raises, and pallof presses. Strength circuits include Z presses, gorilla rows, pull-ups, and push-ups, capped off with a calorie-burning row and burpee workout.

Thursday: Tempo Run Improve your running efficiency with a tempo run session designed to maintain a pace faster than your HYROX event pace. This workout includes a warm-up, five intervals of faster-paced running with recovery jogs, and a cool-down with static stretching.

Friday: High-Intensity Interval Workouts Challenge yourself with a series of three intense 15-minute workouts, each starting with a 1000m run and followed by an AMRAP (As Many Rounds As Possible) of various HYROX event-specific exercises such as ski ergs, sled pushes, sled pulls, burpee broad jumps, and wall balls.

Saturday: Longer Running Intervals Prepare for the HYROX event with longer running intervals. This session consists of three 3km runs at a pace faster than your HYROX event pace, with adequate rest between intervals. The aim is to build up to a total of 9km of fast-paced running.

Sunday: Rest Day Take a well-deserved rest day to recover and rejuvenate.

Join us on this journey to peak performance with Jake Dearden's expert guidance. Stay committed, push your limits, and get ready to achieve your best in the upcoming HYROX season with Built For Athletes.