Training Plan

3 KM / HYROX

Plan de 5 semanas para 3km / HYROX. Combina intervalos en pista, carrera continua y fortalecimiento muscular.

Goal

3 km / HYROX

Duration

5 weeks

Frequency

4–5

Difficulty

Intermediate

Week 1

  1. 4 × 800 CC

    Jueves
    Zone 33.2 km4 × 800m

  3. Descanso

    Sábado
    Rest

  4. 3 KM CC

    Domingo
    Zone 33 km

Week 2

  1. Descanso

    Lunes
    Rest

  2. Pista Test 3km A TOPE

    Martes
    Zone 53 km

  4. 15 min / 5 CC + 5 PC + 5 CC

    Jueves
    Zone 415 min

  6. Descanso

    Sábado
    Rest

  7. 25 min CC

    Domingo
    Zone 325 min

Week 3

  2. Pista 5 × 400 Rec 75s

    Martes
    Zone 42 km5 × 400m

  3. Descanso

    Miércoles
    Rest

  4. 20 min Zona 2

    Jueves
    Zone 220 min

  5. Descanso

    Viernes
    Rest

  7. 3 KM CC / suaves

    Domingo
    Zone 23 km

Week 4

  1. Descanso

    Lunes
    Rest

  2. Pista 5 × 200 Rec 60s

    Martes
    Zone 51 km5 × 200m

  4. 20 min CC

    Jueves
    Zone 320 min

  6. Descanso

    Sábado
    Rest

  7. 3 KM A TOPE

    Domingo
    Zone 53 km

Week 5

  1. Descanso

    Lunes
    Rest

  2. Pista 4 × 500 Rec 65s

    Martes
    Zone 42 km4 × 500m

  4. 3 km / 2 km CC + 1 km

    Jueves
    Zone 43 km

  5. Descanso

    Viernes
    Rest

  7. 3 km A TOPE

    Domingo
    Zone 53 km