Motor HYROX – Ski-erg, remo y carrera, 60 minutos

Warm up

• 10 min at Z1 → Z2 (Easy jog, then walk straight to the ski erg)

Ski4 ×

• 500 m at Z4, RPE 7 (Race pace: hinge from the hips, steady rhythm)
• rest: 1 min at Z1 (Walk to the rower after the last rep)

4 × (500 m at Z4, RPE 7 / 1 min at Z1)

Row4 ×

• 500 m at Z4, 26–28 strokes/min (Race pace: strong legs, relaxed grip)
• rest: 1 min at Z1 (Walk to the start line after the last rep)

4 × (500 m at Z4, 26–28 strokes/min / 1 min at Z1)

Compromised running4 ×

• 1 km at Z4, RPE 7 (Race pace on tired legs: short quick steps for the first 200 m)
• rest: 1 min at Z1 (Walk)

4 × (1 km at Z4, RPE 7 / 1 min at Z1)

Cool down

• 4 min at Z1 (Easy walk)