Next 12-week block

SPRING BUILD

Our next 12-week training block builds strength, fitness and race readiness through two training tracks.

HYROX prepares athletes for HYROX Melbourne in December and HYROX Auckland in February. ATHX combines big lifts, upper-body strength, muscle-building accessories and conditioning.

  • Block starts

    Monday 14 September

    Week 1 sets your starting benchmarks. These results will guide your training and measure your progress across the block.

  • Block ends

    Sunday 6 December

    The 12-week block finishes here. Week 13 follows with strength testing, while HYROX athletes racing in Melbourne move into their race plan.

Get in touch

QUESTIONS? TALK TO MIKE

Not sure which training track suits you, or want to know more about the block? Get in touch and Mike can help.

ASK MIKE A QUESTION

Mike Young, owner and head coach. Urban Fitness, 12 Abel Smith Street, Te Aro, Wellington. Instagram @urbanfitnesswellington

Members

Spring / Summer timetable 2026/27

To help you navigate your training week.

  • Monday

    • Morning

      • 6:00 am HYROX Back Squat + Wall Ball Grit
      • 6:00 am ATHX Upper Body + Accessories

    • Midday

      • 12:00 pm HYROX Back Squat + Wall Ball Grit

    • Evening

      • 5:30 pm Barbell CrossFit style workouts
      • 6:30 pm HYROX Back Squat + Wall Ball Grit

  • Tuesday

    • Morning

      • 6:00 am HYROX 40 Minute AMRAP with Sleds

    • Midday

      • 12:00 pm HYROX 40 Minute AMRAP with Sleds

    • Evening

      • 5:30 pm Olympic Weightlifting Alternating Snatch, Clean & Jerk
      • 6:30 pm HYROX 40 Minute AMRAP with Sleds

  • Wednesday

    • Morning

      • 6:00 am HYROX Upper Body + Ski and Row
      • 6:00 am ATHX Back Squat + Deadlift

    • Midday

      • 12:00 pm HYROX Upper Body + Ski and Row

    • Evening

      • 5:30 pm Barbell CrossFit style workouts
      • 6:30 pm HYROX Upper Body + Ski and Row

  • Thursday

    • Morning

      • 6:00 am HYROX Pull Up Programme + Compromised Running

    • Midday

      • 12:00 pm HYROX Pull Up Programme + Compromised Running

    • Evening

      • 5:30 pm Olympic Weightlifting Alternating Snatch, Clean & Jerk
      • 6:00 pm HYROX Track Session Newtown Park

  • Friday

    • Morning

      • 6:00 am ATHX Longer endurance machine workouts

      • Midday

        • 12:00 pm ATHX Longer endurance machine workouts

    • Evening

      • 5:00 pm Barbell CrossFit style workouts

  • Saturday

    • Morning

      • 7:00 am ATHX Team Pairs or team MetCon workouts.
      • 8:00 – 9:30 am HYROX Squad Pairs or solo. 60 minutes of station work.

Running

THE RUNNING SUGGESTION

Tuesday, Thursday and Sunday now include suggested runs designed to complement the block and keep your running on track. Follow them as written, or contact Dan for a personalised running programme built around your goals and current ability.

Week 1, as it is prescribed

  • Tuesday

    Easy Run

    First-time racer
    Easy 20 minutes
    Multiple races
    Easy 30 minutes
    Competitive Open / Pro
    Easy 40 minutes

  • Thursday

    Track Session

    Recommended

    6:00pm, Newtown Park

    Every Thursday, led by Dan. Make this your first choice.

    Dan also writes personalised running programmes built around your goals and current ability. Contact Dan

    If you cannot make it

    First-time racer
    Easy 20 minutes
    Multiple races
    Easy 30 minutes
    Competitive Open / Pro
    Track session

  • Sunday

    Long Easy Run

    First-time racer
    Easy 20 minutes
    Multiple races
    Easy 45 minutes
    Competitive Open / Pro
    Easy 60 minutes

What we recommend

Want a running plan built for you?

The suggestion above is one size fits three. If you want a custom programme built around your history, your race goal and the time you actually have, then get in touch with Dan.

Email · eqsportnz@gmail.com

Instagram · @eqsportnz

EMAIL DAN