ZhongAn HYROX Shanghai31 October 2026 · Shanghai, China

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 9 of 10

• 65 min

  engine day, taper volume

  • Jog (Active Flush) · 5 min · 50% effort
  • Skip Series (Warmup) · 2 × 30 s
  • 90/90s · 6 reps
  • Run · 25 min · 65% effort
  • SkiErg · 4 × 300 m · 75% effort
  • Single Leg Calf Raises · 3 × 12 reps

• 50 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 · 65% of training max
  • Trap Bar Deadlift · 2 × 6 reps · 65% of training max
  • Sled Pushes · 2 × 25 m · 75% effort

• 50 min

  taper pairs

  • Jog (Active Flush) · 5 min · 50% effort
  • Skip Series (Warmup) · 2 × 30 s
  • 90/90s · 6 reps
  • Rowing Erg · 3 × 500 m · 75% effort
  • Wall Ball · 3 × 20 reps · 75% effort
  • Run · 3 × 1 km · 80% effort

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