19/10/2026
Week 7 Deload week
Hyrox fatigue is both running and musculoskeletal, so the deload has to lower both.
Weeks 1 to 6 stacked up a lot of compromised running, sleds, and lunges. By week 6 most of us have heavy legs, sore Achilles and shoulders, and slower intervals.
A deload lets that calm down so weeks 8 to 13, where you add race pace and heavier sleds, actually land.
How to do a Hyrox deload:
• Running: Cut volume 40 to 50%. Keep 2 to 3 easy runs, no intervals or threshold work. If you normally run 30km, do 15 to 18km, all easy, RPE 6 out of 10.
• Hyrox stations: Keep the movements, drop load and sets. 2 sets instead of 4. Sled push and pull at 50 to 60% of normal weight. Burpee broad jumps at 50% distance or reps. No lunges to failure.
• Strength: Same lifts, 60 to 70% weight, stop 3 reps in reserve. No max effort.
• Compromised runs: Remove them this week. Do run, then station, but not back to back hard, or skip the run after the station.
• What to keep: Mobility, easy Zone 2 bike or walk, 7 to 8 hours sleep, normal protein.
What not to do:
Don't test a full Hyrox simulation, don't race a parkrun, don't use the extra energy to add new workouts.
Check it worked:
In week 8 your first interval set and your first sled should feel faster at the same heart rate. If your resting heart rate is still high, legs are still aching, or motivation is flat after the deload week, you likely needed more sleep and food, not more training.
