Road to HYROX — Week 4: The Turnaround

Week 4 marked a real shift in my HYROX training. After three straight weeks of grinding through tough simulations, this was the first time I felt the work paying off. The numbers moved in the right direction across every station — and more importantly, so did my confidence.

This week wasn’t about perfection. It was about progress. And I got it.

This Week’s Simulation

I repeated the same 4 station partial HYROX setup from last week:

• Treadmill Runs: 4 × 1000m

• Rowing: 1000m

• Burpee Broad Jumps: 80m

• Farmers Carry: 200m @ 24kg

• Wall Balls: 100 reps @ 6kg

Last week’s total time: 68:15 (RPE 10)

This week: smoother, faster, and more controlled.

________________________________________

Week to Week Improvements

• Run Avg (per 1000m) 6:14 to 5:58 - ⬇ 16 sec

• Row (1000m) 5:03 to 4:48 - ⬇ 15 sec

• Burpee Broad Jump (80m) 6:30 to 6:05 - ⬇ 25 sec

• Farmers Carry (200m @ 24kg) 2:27 to 2:15 - ⬇ 12 sec

• Wall Balls (100 reps @ 6kg) 15:02 to 13:10 - ⬇ 1 min 52 sec

• Total Duration 68:15 to 63:30 - ⬇ 4 min 45 sec

Every single category improved — that’s the kind of momentum I needed heading into the next phase of training.

________________________________________

Reflections

This week reminded me that progress doesn’t always show up immediately. Sometimes you grind for days or weeks before anything shifts. But when it does, it hits all at once.

• My breathing was more controlled.

• My transitions were cleaner.

• My mental focus stayed sharp.

• And the wall balls — the station that crushed me last week — didn’t break me this time.

HYROX is teaching me discipline on a deeper level. Not just physical endurance, but the mindset to keep showing up when it hurts, when it’s slow, when it feels like nothing is changing. Week 4 proved that the work is adding up.

________________________________________

What’s Next

Week 5 will shift toward:

• Pacing strategy

• Sled push/pull work

• Mobility between stations

• Begin the process of leaning out to race weight while maintaining power

The mission stays the same: Show up in September in the best shape of my life.