AirAsia HYROX Seoul13 November 2026 · Seoul, South Korea

First Race BuildPhorme HYROX · 10 weeks, counted back to race day

Ten weeks from regular exerciser to a composed first HYROX Open finish. Easy running builds the engine, one strength and station day teaches the standards, and one run-station day teaches you to run on tired legs.

Week 7 of 10

• 75 min

  engine day, easy run and ski rhythm

  • Jog (Active Flush) · 5 min · 50% effort
  • Skip Series (Warmup) · 2 × 30 s
  • 90/90s · 6 reps
  • Run · 36 min · 65% effort
  • SkiErg · 6 × 400 m · 75% effort
  • Single Leg Calf Raises · 3 × 12 reps

• 65 min

  strength and station skills

  • Rowing Erg · 5 min · 55% effort
  • 90/90s · 2 × 6 reps
  • Deep Squat T-Spine Openers · 2 × 6 reps
  • Front Squat · 4 × 6 reps · 72% of training max
  • Trap Bar Deadlift · 4 × 6 reps · 75% of training max
  • Sled Pushes · 3 × 25 m · 75% effort

• 65 min

  double station into run

  • Jog (Active Flush) · 5 min · 50% effort
  • Skip Series (Warmup) · 2 × 30 s
  • 90/90s · 6 reps
  • Burpee Broad Jump · 5 × 20 m · 78% effort
  • Wall Ball · 5 × 20 reps · 78% effort
  • Run · 5 × 1 km · 80% effort

In the Phorme app, find AirAsia HYROX Seoul on the globe and tap Train for this. The plan fits your days and your numbers, and moves as you train.