Metrics
Body composition / Body pod
Screenshot or summary of body composition trends for the selected week.
Daily Workouts
A running log of what actually got done — tied to readiness metrics and weekly focus.
Morning Readiness
HRV, resting HR, sleep, and body metrics that guide how hard to push this week.
Metrics
Welltory
HRV, stress, and readiness from Welltory that guide intensity for the day.
Metrics
Ultrahuman Ring
Sleep, recovery, and strain metrics that inform how aggressive the session should be.
Daily Workout Log
Week 2 – each day with sessions, distances, and primary zone focus.
Monday – Week 02
Daily Training Summary
Daily Metrics
- Sleep: 10.15 hrs · Score 72
- HRV: 38 ms · Resting HR: 49 bpm
- VO₂ Max: 43.3
- Weight: 177.6 lb · 14.5% BF · Lean Mass 141.4 lb
- DOMS: 1 · Energy: 9 / 10 · Stress: 1 / 10
- Hydration: Hydrated · Mood: 9 / 10
- BCE: 2665 · KVAS: 16
Tempo Hyrox pace run
Primary Zone: Zone 4
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Tempo Hyrox pace run | - | 19 min | - | Run | Running endurance vo2 max build |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 1 min |
| Zone 2 | 1 min |
| Zone 3 | 3 min |
| Zone 4 | 14 min |
| Zone 5 | 0 min |
HIIT Hyrox Session
Primary Zone: Zone 4
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Wall Balls 2 min | 3 × 15 @ 16 lb | 90 sec | Both | Wall Ball | 2 min to do 20 |
| Walking Lunges | 3 × 20 @ 20 lb | 90 sec | Alternating | Lunges | 2 min to do 20 for each leg |
| Push ups | 3 × 40 | 180 sec | Both | Other | 40 as fast as possible |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 0 min |
| Zone 2 | 0 min |
| Zone 3 | 7 min |
| Zone 4 | 12 min |
| Zone 5 | 0 min |
Cool down
Primary Zone: Zone 2
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Cool down | - | 22 min | - | No | Vo2 Max building |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 2 min |
| Zone 2 | 10 min |
| Zone 3 | 3 min |
| Zone 4 | 7 min |
| Zone 5 | 0 min |
Walk / Jog
Primary Zone: Zone 1
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Walk / Jog | - | 35 min | - | No | Recovery Raising HRV |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 35 min |
| Zone 2 | 0 min |
| Zone 3 | 0 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
NSDR Breathing
Primary Zone: Zone 1
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| NSDR Breathing | - | 20 min | - | No | Recovery Raising HRV |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 20 min |
| Zone 2 | 0 min |
| Zone 3 | 0 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
Tuesday – Week 02
Daily Training Summary
Daily Metrics
- Sleep: 7.5 hrs · Score 83
- HRV: 51 ms · Resting HR: 51 bpm
- VO₂ Max: 43.2
- Weight: 177.6 lb · 14.5% BF · Lean Mass 141.4 lb
- DOMS: 1 · Energy: 9 / 10 · Stress: 1 / 10
- Hydration: Hydrated · Mood: 9 / 10
- BCE: 2665 · KVAS: 16
HIIT Hyrox Session
Primary Zone: Zone 3
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Air Squats | 4 × 20 | 120 sec | Both | Other | 30 seconds per round |
| Left side plank | 4 × 1 | 120 sec | Left | Other | 30 seconds per round |
| Left side plank | 4 × 1 | 120 sec | Right | Other | 30 seconds per round |
| Calf raises | 4 × 30 | 120 sec | Both | Other | 30 seconds per round |
| Plank to shoulder taps | 4 × 20 | 120 sec | Alternating | Other | 30 seconds per round |
| Mountain climbers | 4 × 20 | 120 sec | Alternating | Other | 30 seconds per round |
| Wall sits | 4 × 1 | 120 sec | Both | Other | 30 seconds per round |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 5 min |
| Zone 2 | 15 min |
| Zone 3 | 40 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
NSDR Breathing
Primary Zone: Zone 1
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| NSDR Breathing | - | 20 min | - | Recovery Raising HRV | - |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 20 min |
| Zone 2 | 0 min |
| Zone 3 | 0 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
Wednesday – Week 02
Daily Training Summary
Daily Metrics
- Sleep: 7.5 hrs · Score 90
- HRV: 47 ms · Resting HR: 49 bpm
- VO₂ Max: 43.2
- Weight: 176.5 lb · 14.1% BF · Lean Mass 141.5 lb
- DOMS: 1 · Energy: 9 / 10 · Stress: 1 / 10
- Hydration: Hydrated · Mood: 9 / 10
- BCE: 2470 · KVAS: 17
Morning Stretch
Primary Zone: Zone 1
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Cat cow | 3 × 1 | 60 sec | Both | Other | Stretch |
| Hip circles | 3 × 1 | 60 sec | Both | Other | Stretch |
| Glute squeeze | 3 × 1 | 60 sec | Both | Other | Stretch |
| Ankle mobility | 3 × 1 | 60 sec | Both | Other | Stretch |
| Thoracic rotations | 3 × 20 | 60 sec | Alternating | Other | Stretch |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 15 min |
| Zone 2 | 0 min |
| Zone 3 | 0 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
HIIT Hyrox Session
Primary Zone: Zone 3
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Air Squats | 3 × 30 | 60 sec | Both | Other | 60 seconds per round |
| Push ups | 3 × 30 | 60 sec | Both | Other | 60 seconds per round |
| Lunges | 3 × 30 | 60 sec | Alternating | Other | 60 seconds per round |
| Wall sits | 3 × 1 | 60 sec | Both | Other | 60 seconds per round |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 2 min |
| Zone 2 | 2 min |
| Zone 3 | 11 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
NSDR Breathing
Primary Zone: Zone 1
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| NSDR Breathing | - | 20 min | - | Recovery Raising HRV | - |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 20 min |
| Zone 2 | 0 min |
| Zone 3 | 0 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
Thursday – Week 02
Daily Training Summary
Daily Metrics
- Sleep: 8 hrs · Score 85
- HRV: 47 ms · Resting HR: 51 bpm
- VO₂ Max: 43.2
- Weight: 175.3 lb · 14% BF · Lean Mass 141.5 lb
- DOMS: 1 · Energy: 9 / 10 · Stress: 1 / 10
- Hydration: Hydrated · Mood: 9 / 10
- BCE: 2788 · KVAS: 17
HIIT Hyrox Session
Primary Zone: Zone 3
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Burpee | 3 × 30 | 60 sec | Both | Other | 60 seconds per round |
| Rower | 3 × 200 | 60 sec | Both | Other | 200 meter 60 seconds |
| SkiERG | 3 × 200 | 60 sec | Both | Other | 200 meter 60 seconds |
| Wall balls | 3 × 30 | 60 sec | Both | Other | 60 seconds per round |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 8 min |
| Zone 2 | 11 min |
| Zone 3 | 22 min |
| Zone 4 | 19 min |
| Zone 5 | 0 min |
Outdoor run
Primary Zone: Zone 3
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Outdoor run | - | 20 min | - | Hyrox Pace run | 7 |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 1 min |
| Zone 2 | 5 min |
| Zone 3 | 7 min |
| Zone 4 | 7 min |
| Zone 5 | 0 min |
NSDR Breathing
Primary Zone: Zone 1
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| NSDR Breathing | - | 20 min | - | Recovery Raising HRV | - |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 20 min |
| Zone 2 | 0 min |
| Zone 3 | 0 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
Morning Readiness
HRV, resting HR, and recovery markers that influence how hard to push on the day’s training.
Metrics
Body composition / Body pod
Screenshot or summary of body composition trends for the selected week.
Metrics
Welltory
HRV, stress, and readiness from Welltory that guide intensity for the day.
Metrics
Ultrahuman Ring
Sleep, recovery, and strain metrics that inform how aggressive the session should be.
Daily Workout Log
Weekly view from Monday to Sunday. Each day can have multiple sessions, with exercises, duration, distance, and dominant HR zone.
Monday – Week 01
Daily Training Summary
Daily Metrics
- Sleep: 7.45 hrs · Score 84
- HRV: 63 ms · Resting HR: 47 bpm
- VO₂ Max: 42
- Weight: 178.1 lb · 15.1% BF · Lean Mass 140.7 lb
- DOMS: 1 · Energy: 9 / 10 · Stress: 1 / 10
- Hydration: Hydrated · Mood: 10 / 10
- BCE: 2418 · KVAS: 16
Walk / Jog
Primary Zone: Zone 2
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Walk / Jog | - | 55 min | - | No | Vo2 Max building |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 5 min |
| Zone 2 | 50 min |
| Zone 3 | 0 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
NSDR Breathing
Primary Zone: Zone 1
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| NSDR Breathing | - | 20 min | - | No | Recovery Raising HRV |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 20 min |
| Zone 2 | 0 min |
| Zone 3 | 0 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
Tuesday – Week 01
Daily Training Summary
Daily Metrics
- Sleep: 6.25 hrs · Score 64
- HRV: 42 ms · Resting HR: 56 bpm
- VO₂ Max: 43
- Weight: 176.5 lb · 15% BF · Lean Mass 140.8 lb
- DOMS: 1 · Energy: 9 / 10 · Stress: 1 / 10
- Hydration: Hydrated · Mood: 10 / 10
- BCE: 2535 · KVAS: 17
Mobility and Strength
Primary Zone: Zone 1
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Glute squeezes | 3 × 12 | 60 sec | Both | Other | Activation |
| Slide leg lifts | 3 × 12 | 60 sec | Both | Other | Hip Control |
| Mini Hinges | 3 × 12 | 60 sec | Both | Other | Posterior chain warm-up |
| Piriformis Stretch | 3 × 1 | 90 sec | Both | Other | Nerve Mobility |
| Glute Bridge | 3 × 12 @ 30 lb | 180 sec | Both | Other | Glute Priming |
| Gorilla rows | 3 × 12 @ 35 lb | 180 sec | Both | Other | Back engaggement |
| Hamstring Curls | 3 × 12 @ 55 lb | 180 sec | Both | Other | Postier chain |
| Leg Extensions | 3 × 12 @ 55 lb | 180 sec | Both | Other | Controlled tempo |
| Bird dogs | 3 × 12 @ 10 lb | 180 sec | Both | Other | Core control |
| Dead bugs | 3 × 12 @ 20 lb | 180 sec | Both | Other | Core stability |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 19 min |
| Zone 2 | 12 min |
| Zone 3 | 13 min |
| Zone 4 | 1 min |
| Zone 5 | 0 min |
Walk / Jog
Primary Zone: Zone 1
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Walk / Jog | - | 20 min | - | No | Recovery Walk |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 20 min |
| Zone 2 | 0 min |
| Zone 3 | 0 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
NSDR Breathing
Primary Zone: Zone 1
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| NSDR Breathing | - | 20 min | - | No | Recovery Raising HRV |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 20 min |
| Zone 2 | 0 min |
| Zone 3 | 0 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
Wednesday – Week 01
Daily Training Summary
Daily Metrics
- Sleep: 8.6 hrs · Score 88
- HRV: 55 ms · Resting HR: 47 bpm
- VO₂ Max: 43.3
- Weight: 177.5 lb · 14.8% BF · Lean Mass 140.4 lb
- DOMS: 1 · Energy: 9 / 10 · Stress: 1 / 10
- Hydration: Hydrated · Mood: 10 / 10
- BCE: 2418 · KVAS: 16
Hip and back Mobility Flush
Primary Zone: Zone 1
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Cat-Cow | 3 × 10 | 60 sec | Both | Other | Fluid spinal warm-up |
| QL stretch | 3 × 10 | 60 sec | Both | Other | Reduced lateral tightness |
| Standing hip circles | 3 × 12 | 120 sec | Both | Other | Hip capsule rotation |
| Side glute lifts | 3 × 10 | 120 sec | Both | Other | Glute med activation |
| Piriformis glides | 3 × 10 | 60 sec | Both | Other | Loosen sciatic pathway |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 20 min |
| Zone 2 | 0 min |
| Zone 3 | 0 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
Treadmill walk
Primary Zone: Zone 1
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Treadmill walk | - | 20 min | - | No | Recovery Walk |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 20 min |
| Zone 2 | 0 min |
| Zone 3 | 0 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
Outdoor walk
Primary Zone: Zone 1
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Outdoor walk | - | 10 min | - | No | Recovery Walk |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 10 min |
| Zone 2 | 0 min |
| Zone 3 | 0 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
NSDR Breathing
Primary Zone: Zone 1
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| NSDR Breathing | - | 20 min | - | No | Recovery Raising HRV |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 20 min |
| Zone 2 | 0 min |
| Zone 3 | 0 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
Thursday – Week 01
Daily Training Summary
Daily Metrics
- Sleep: 5.1 hrs · Score 72
- HRV: 49 ms · Resting HR: 52 bpm
- VO₂ Max: 42
- Weight: 177.3 lb · 14.7% BF · Lean Mass 140.4 lb
- DOMS: 1 · Energy: 7 / 10 · Stress: 3 / 10
- Hydration: Hydrated · Mood: 9 / 10
- BCE: 2418 · KVAS: 16
Morning stretch
Primary Zone: Zone 1
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Calf Stretch (straight knee) | 2 × 1 | 60 sec | Both | Other | Calf cramp during the night |
| Calf stretch (bent knee for soleus) | 2 × 1 | 60 sec | Both | Other | Calf Cramp |
| Tennis ball or massage gun | 1 × 1 | 60 sec | Right | Other | Calf Cramp |
| Ankle dorsiflexion reps | 2 × 15 | 60 sec | Both | Other | Right Calf Cramp |
| Heel raises slow | 2 × 12 | 60 sec | Right | Other | Right Calf Cramp |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 15 min |
| Zone 2 | 0 min |
| Zone 3 | 0 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
Strength training
Primary Zone: Zone 2
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Kettle bell swings | 4 × 12 @ 44 lb | 240 sec | Both | Farmers Carry | Single dumbell swing between legs |
| RDL | 4 × 12 @ 44 lb | 240 sec | Both | Sled Push | Lower back and hamstrings 44 LB in each hand |
| Elevated reverse lunge | 4 × 12 @ 25 lb | 240 sec | Alternating | Lunges | Reverse lunge then twist with dumbell to the leg that is up |
| Walking Lunges | 4 × 20 @ 20 lb | 120 sec | Alternating | Lunges | Kettle bell pass through on each lunge 20 meters |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 14 min |
| Zone 2 | 27 min |
| Zone 3 | 27 min |
| Zone 4 | 2 min |
| Zone 5 | 0 min |
Cool down
Primary Zone: Zone 1
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Cool down | - | 15 min | - | No | recovery |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 15 min |
| Zone 2 | 0 min |
| Zone 3 | 0 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
NSDR Breathing
Primary Zone: Zone 1
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| NSDR Breathing | - | 20 min | - | No | Recovery Raising HRV |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 20 min |
| Zone 2 | 0 min |
| Zone 3 | 0 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
Friday – Week 01
Daily Training Summary
Daily Metrics
- Sleep: 7 hrs · Score 88
- HRV: 47 ms · Resting HR: 52 bpm
- VO₂ Max: 43.3
- Weight: 178 lb · 14.7% BF · Lean Mass 141 lb
- DOMS: 1 · Energy: 9 / 10 · Stress: 1 / 10
- Hydration: Hydrated · Mood: 9 / 10
- BCE: 2418 · KVAS: 16
Tonal core
Primary Zone: Zone 2
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Seated Cable Crunch | 3 × 12 @ 75 lb | 180 sec | Both | Other | Core |
| Rotational Chop | 3 × 10 @ 35 lb | 180 sec | Both | Farmers Carry | Core oblique |
| Pillar bridge with row | 3 × 10 @ 20 lb | 180 sec | Alternating | Rower | Core strength while row |
| V-ups | 3 × 12 @ 16 lb | 90 sec | Alternating | Other | Core with heart rate |
| Resisted leg raise | 3 × 10 @ 35 lb | 60 sec | Both | Other | Holding weight up while legs raise |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 5 min |
| Zone 2 | 20 min |
| Zone 3 | 0 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
Tempo Hyrox pace run
Primary Zone: Zone 4
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Tempo Hyrox pace run | - | 21 min | - | Run | Running endurance vo2 max build |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 1 min |
| Zone 2 | 0 min |
| Zone 3 | 6 min |
| Zone 4 | 14 min |
| Zone 5 | 0 min |
Recover mobility walk
Primary Zone: Zone 2
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Recover mobility walk | - | 9 min | - | Walk | Zone 2 recovery |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 0 min |
| Zone 2 | 9 min |
| Zone 3 | 0 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
Morning Stretch
Primary Zone: Zone 1
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Hip flexor kneeling left/right | 2 × 12 | 120 sec | Alternating | Other | Stretch |
| Hamstring leg raise | 2 × 12 | 120 sec | Alternating | Other | Stretch |
| Bretzel 90 / 90 stretch | 2 × 12 | 120 sec | Alternating | Other | Stretch |
| Calf raises | 2 × 12 | 120 sec | Alternating | Other | Stretch |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 8 min |
| Zone 2 | 0 min |
| Zone 3 | 0 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
Afternoon Stretch
Primary Zone: Zone 1
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Hip flexor kneeling left/right | 4 × 12 | 240 sec | Alternating | Other | Stretch |
| Hamstring leg raise | 4 × 12 | 240 sec | Alternating | Other | Stretch |
| Chest Opener | 4 × 12 | 240 sec | Alternating | Other | Stretch |
| Quad Stretch | 4 × 12 | 240 sec | Alternating | Other | Stretch |
| Calf Stretch Wall lean | 4 × 12 | 240 sec | Alternating | Other | Stretch |
| T-spine stretch | 4 × 12 | 240 sec | Alternating | Other | Stretch |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 60 min |
| Zone 2 | 0 min |
| Zone 3 | 0 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
NSDR Breathing
Primary Zone: Zone 1
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| NSDR Breathing | - | 20 min | - | No | Recovery Raising HRV |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 20 min |
| Zone 2 | 0 min |
| Zone 3 | 0 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
Saturday – Week 01
Daily Training Summary
Daily Metrics
- Sleep: 8.5 hrs · Score 85
- HRV: 58 ms · Resting HR: 48 bpm
- VO₂ Max: 43.3
- Weight: 178.2 lb · 14.6% BF · Lean Mass 141.1 lb
- DOMS: 1 · Energy: 9 / 10 · Stress: 1 / 10
- Hydration: Hydrated · Mood: 9 / 10
- BCE: 2418 · KVAS: 16
Outdoor run
Primary Zone: Zone 3
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Outdoor run | - | 20 min | - | No | Hyrox Pace run |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 1 min |
| Zone 2 | 5 min |
| Zone 3 | 7 min |
| Zone 4 | 7 min |
| Zone 5 | 0 min |
Hyrox Class AMRAP
Primary Zone: Zone 1
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| SkiERG 2 min | 4 × 60 @ 4 lb | 120 sec | Both | SkiERG | 2 min to do 500 m |
| Sled Push 2 min | 4 × 60 @ 200 lb | 120 sec | Both | Sled Push | 2 min to do as many meters |
| Sled Pull 2 min | 4 × 60 @ 200 lb | 120 sec | Both | Sled Pull | 2 min to do as many meters |
| Burpee Broad Jump 2 min | 4 × 60 @ 22 lb | 120 sec | Both | Burpee Broad Jump | 2 min to do as many as possible |
| Rower 2 min | 4 × 60 @ 4 lb | 120 sec | Both | Rower | 2 min to do 500 m |
| Farmer Carry 2 min | 4 × 60 @ 4 lb | 120 sec | Both | Farmers Carry | 2 min to do 100 m |
| Sandbag Lunges 2 min | 4 × 60 @ 40 lb | 120 sec | Both | Lunges | 2 min to do 25 m |
| Wall Balls 2 min | 4 × 60 @ 16 lb | 120 sec | Both | Wall Ball | 2 min to do 20 |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 28 min |
| Zone 2 | 18 min |
| Zone 3 | 26 min |
| Zone 4 | 5 min |
| Zone 5 | 0 min |
Outdoor run
Primary Zone: Zone 3
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Outdoor run | - | 20 min | - | No | Hyrox Pace run |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 1 min |
| Zone 2 | 5 min |
| Zone 3 | 7 min |
| Zone 4 | 7 min |
| Zone 5 | 0 min |
NSDR Breathing
Primary Zone: Zone 1
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| NSDR Breathing | - | 20 min | - | No | Recovery Raising HRV |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 20 min |
| Zone 2 | 0 min |
| Zone 3 | 0 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
Sunday – Week 01
Daily Training Summary
Daily Metrics
- Sleep: 9.25 hrs · Score 87
- HRV: 60 ms · Resting HR: 47 bpm
- VO₂ Max: 43.3
- Weight: 177.6 lb · 14.5% BF · Lean Mass 141.4 lb
- DOMS: 1 · Energy: 9 / 10 · Stress: 1 / 10
- Hydration: Hydrated · Mood: 9 / 10
- BCE: 2418 · KVAS: 16
Walk / Jog
Primary Zone: Zone 2
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| Walk / Jog | - | 55 min | - | No | Vo2 Max building |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 1 min |
| Zone 2 | 47 min |
| Zone 3 | 7 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |
NSDR Breathing
Primary Zone: Zone 1
| Exercise | Reps / Load | Duration | Side / Stance | Hyrox Focus | Notes |
|---|---|---|---|---|---|
| NSDR Breathing | - | 20 min | - | No | Recovery Raising HRV |
Heart Rate Summary
| HR Zones | |
|---|---|
| Zone 1 | 20 min |
| Zone 2 | 0 min |
| Zone 3 | 0 min |
| Zone 4 | 0 min |
| Zone 5 | 0 min |