Periodisation (When should i change my program)
Periodisation just means: You don’t train randomly — you train in phases, with a purpose.
In HYROX terms:
- You’re not trying to improve EVERYTHING at once
- You’re focusing on the right thing at the right time
What This Looks Like for HYROX
Think in blocks of 4–8 weeks
Each block has a job:
Block 1 (4–8 weeks): Build the Engine
- More running (Zone 2, intervals, threshold)
- Basic strength work
- Goal: stop blowing up mid-race
Block 2 (4–8 weeks): Strength + Efficiency
- Heavier lifts (sled push/pull focus, lunges, squats)
- Keep running consistent
- Goal: make the stations feel easier
Block 3 (4–6 weeks): Race Specific
- HYROX-style sessions
- Compromised running (run → station → run)
- Practice pacing + transitions
- Goal: perform, not just be fit
How Long Should You Stick to a Program?
Here’s where most people get it wrong:
You should be following a program for at least 4–8 weeks before changing it.
Why?
Because:
- Week 1–2 → You’re just learning it
- Week 3–4 → You start adapting
- Week 5–8 → You actually improve
If you change it every 2 weeks because you’re “bored”…You’re not training — you’re entertaining yourself.
When SHOULD You Change It?
Change your program if:
- You’ve stopped progressing (weights, pace, effort)
- Your goal has changed (race coming up)
- You’ve completed the block (not just got impatient)
Not because:
- You saw a new workout on Instagram
- You “felt like mixing it up”
- It got hard
Simple Rule to Follow
Stick to the plan long enough for it to work.
Boring training that’s repeated = progress
Random workouts = average results
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Periodisation (When should i change my program)
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