Men's Doubles · Centr HYROX Anaheim · Anaheim Convention Center
Sub-1:10:00 in 16 weeks.
Nate & Eric — Aug 17 through race day Sunday, December 6, 2026. Four sessions a week, built around the fact that running is where nearly all of your eight minutes lives.
2025 result
1:17:59
sum of your posted splits
Target
1:09:10
50s of buffer under 1:10
Time to find
8:49
11.3% faster
Training weeks
16
+ a baseline week now
Where the 8:49 comes from
Your race splits say something specific and useful: your Run Total ranked 363rd while your Best Run Lap ranked 494th. You fade less than the average team — you just don't have a fast gear to fade from. Combine that with under 10 miles a week of running right now, and the diagnosis writes itself. Raise the running ceiling and the rest follows.
Running (8 × 1km)
−5:06 · 5:33/km → 4:55/km
Stations (8)
−2:27 · 27:02 → 24:35
Roxzone
−1:16 · 6:31 → 5:15
Total
−8:49 · 1:17:59 → 1:09:10
Seconds to cut, by bucket · hover a bar for the detail
Running — 44:23 → 39:20
That's 5:33/km down to 4:55/km. It sounds enormous until you remember you're doing it on under 10 miles a week. Getting to 24–26 mi/wk with real threshold work is worth more than every station gain combined. Run 8 at 6:40 against a 5:12 best lap is the tell.
Roxzone — 6:31 → 5:15
Free time. 425th place here is pure logistics: walking transitions, deciding who goes first after you arrive, hunting for your lane. Doubles roxzone is always longer than singles, but 6:31 is a minute and a quarter of standing around.
Station by station
| Station | 2025 | Place | Current vs target | Target | Gain |
|---|---|---|---|---|---|
| 1000m SkiErg | 4:17 | 453 | 4:00 | −17s | |
| 50m Sled Pushfocus | 2:17 | 832 | 1:55 | −22s | |
| 50m Sled Pullfocus | 3:34 | 453 | 3:10 | −24s | |
| 80m Burpee Broad Jumpprotect | 2:46 | 238 | 2:40 | −6s | |
| 1000m Rowprotect | 4:31 | 211 | 4:10 | −21s | |
| 200m Farmers Carryprotect | 1:29 | 69 | 1:25 | −4s | |
| 100m Sandbag Lungesfocus | 3:47 | 567 | 3:20 | −27s | |
| Wall Balls ×100focus | 4:21 | 378 | 3:55 | −26s | |
| Station total | 27:02 | 24:35 | −147s |
Your 2025 time
Target
Place = your rank in the field at that station
What the placings actually say
- Sled push (832nd) is your worst station by a mile. 152kg. It's leg drive and body angle, not cardio. Cheap, fast gains available — worth ~22 seconds on its own.
- Sandbag lunges (567th) — 3:47 for a split 100m means someone is stopping. Loaded lunge volume fixes it.
- Wall balls (378th) — the classic doubles time sink. The fix is set discipline, not shoulders.
- Farmers carry (69th) is excellent. Your grip is not the problem, which means the sled pull at 453rd is legs and technique, not forearms.
- Row (211st) and burpee broad jumps (238th) are already strong. Don't spend training time here — protect them, don't chase them.
The weekly template
Four days. Days 1 and 4 are runs, day 2 is the strength anchor, day 3 is the partner session where you and Eric practice being a team. Shift the days to fit your week — just keep a rest day between D2 and D3, and don't put the long run the day after the partner session in the specific phase.
D1 · Mon
Run quality. The engine session. Intervals early, threshold in the build, 1km repeats at goal race pace once you're specific. This is the single most important session in the plan.
D2 · Wed
Strength. Lower-body dominant — squat, hinge, single leg, loaded carry, core. 45–60 min, then a short easy run off the back so the legs learn to run tired.
D3 · Fri or Sat
HYROX engine — with Eric. Stations under fatigue, at race weights, split the way you'll split them on the day. Every rep of switching practice here is roxzone time saved in December.
D4 · Sun
Long run. Aerobic, conversational, building from 4 to 11 miles. This is what buys you the last two kilometres of the race.
Four phases
Phase 1 · Base
Wks 1–4 · Aug 17–Sep 13
Build run durability from a low base without breaking. General strength. Groove the sled and lunge mechanics.
Phase 2 · Build
Wks 5–9 · Sep 14–Oct 18
Threshold running. Max strength. Half-simulations. First full sim in week 9.
Phase 3 · Specific
Wks 10–14 · Oct 19–Nov 22
Goal race pace under fatigue. Sled specificity. Peak volume. Second full sim in week 13.
Phase 4 · Taper
Wks 15–16 · Nov 23–Dec 6
Cut volume, keep intensity. Arrive fresh and slightly bored.
Week by week
D1Test
5k time trial. Flat, fresh, no watch-chasing for the first km. This number sets every pace in the next 16 weeks. Both of you, same session.
D2Test
Erg baselines, solo. 1000m SkiErg for time, rest 10 min, 1000m row for time. Record splits and stroke rate. Whoever is faster gets the marginally bigger share on race day.
D3Test
Station baselines, solo, race weights. 50m sled push (152kg) for time · 50m sled pull (103kg) for time · 100 wall balls (6kg/10ft) for time, note where you broke. Full rest between.
D4Easy
3 mi easy. Then sit down with Eric and write both sets of numbers in one place — that's the doubles split strategy, decided by data instead of by ego.
Do not skip this week. Every pace prescription below is written as an effort, and efforts only become numbers once you have a 5k time.
D1Run quality
2 mi easy warm-up · 6 × 400m at 5k effort, 90s jog recovery · 1.5 mi easy. Keep all six within 3 seconds of each other.
D2Strength
Back squat 4×8 · RDL 3×10 · walking lunge 3×20 steps · hanging knee raise 3×12 · farmers hold 3×45s heavy. Finish with 10 min easy run.
D3Engine + Eric
4 rounds: 400m run easy-moderate · 250m ski · 15 wall balls. Rest 90s. Then sled push technique: 6 × 12.5m at race weight — low body angle, arms locked, short choppy steps, never stop moving.
D4Long run
4 mi, conversational the whole way. If you can't talk, you're going too hard.
D1Run quality
2 mi easy · 4 × 800m at threshold (comfortably hard, could hold ~1hr), 2 min jog · 1.5 mi easy.
D2Strength
Back squat 4×8 · RDL 3×10 · Bulgarian split squat 3×10/leg · sled push 6 × 12.5m heavy · plank 3×45s. 10 min easy run after.
D3Engine + Eric
5 rounds: 400m run · 12 burpee broad jumps · 250m row. Then sandbag lunges 4 × 25m at race weight — count your steps per length and make it repeatable.
D4Long run
5 mi easy.
D1Run quality
2 mi easy · 20 min continuous tempo · 1.5 mi easy. One effort, no breaks — this is a different stress to the 800s.
D2Strength
Trap bar deadlift 4×6 · front squat 3×8 · step-ups 3×10/leg · heavy carry 4×50m · ab wheel 3×10. 10 min easy run.
D3Engine + Eric
4 rounds: 800m run · 20 wall balls · 25m sled push · 25m sled pull. Rest 2 min. First real taste of running on legs that have pushed a sled.
D4Long run
6 mi, last mile at goal race pace (4:55/km · 7:55/mi) to finish.
D1Test
2 mi easy · 5k time trial. Target: 45 seconds faster than your baseline. Recalculate all paces off this.
D2Strength
Light: 3×5 at ~70% squat and hinge, full mobility work, no soreness.
D3Engine + Eric
Technique only, no clock: sled push body position, wall ball breathing rhythm (breathe out at the top), lunge cadence. Practice five clean station handoffs.
D4Long run
5 mi easy.
Deload weeks are not optional at your run-volume ramp rate. This is where you absorb weeks 1–3 instead of getting shin splints in week 6.
D1Run quality
2 mi easy · 5 × 1km at threshold (~5s/km faster than goal race pace), 90s jog · 1.5 mi easy.
D2Strength
Back squat 5×5 · trap bar deadlift 4×5 · heavy sled push 8 × 12.5m · weighted pull-up 4×6 · side plank 3×40s/side.
D3Engine + Eric
Front-half simulation. Runs 1–4 and stations 1–4 in race order at race weights, split the way you'll race it. Runs at goal race pace + 15s. Record every split.
D4Long run
7 mi with 3 × 5 min at threshold in the middle.
D1Run quality
2 mi easy · 6 × 1km at threshold, 90s jog · 1.5 mi easy.
D2Strength
Squat 5×5 · Bulgarian split squat 4×8 · RDL 4×6 · sled pull 8 × 12.5m heavy · farmers carry 4 × 60m heavy.
D3Engine + Eric
5 rounds: 1km run at race pace + 10s, then one station — rotating 250m ski / 25m sled push / 20 wall balls / 25m lunges / 250m row.
D4Long run
8 mi easy.
D1Run quality
2 mi easy · 3 × 2km at threshold, 2 min jog · 1.5 mi easy. Mentally the hardest session of the build.
D2Strength
Squat 4×4 heavy · trap bar deadlift 4×4 · split squat 3×8 · sled push 6 × 25m at race weight, timed · core circuit.
D3Engine + Eric
Back-half simulation. Runs 5–8 and stations 5–8 — row, farmers, lunges, wall balls — with 1km runs between. This half is where your race is won.
D4Long run
9 mi, last 2 mi at goal race pace.
D1Test
2 mi easy · 5k time trial. Target ≤ 23:30. If you're there, sub-1:10 is on.
D2Strength
Moderate: 3×5 at 75%, movement quality, extra hip and ankle mobility.
D3Engine + Eric
Skills session: transition drills. Time yourselves entering and leaving a station five times. Shave every wasted second now, not in December.
D4Long run
7 mi easy.
D1Run quality
2 mi easy · 8 × 1km at goal race pace −10s (4:45/km), 60s standing rest · 1.5 mi easy. The short rest is the point — it mimics a roxzone, not a track workout.
D2Strength
Squat 5×5 · hip thrust 4×8 · heavy sled push and pull · grip work. Keep it snappy, you're racing on Saturday.
D3Engine + Eric
FULL SIMULATION #1. Complete HYROX doubles, race weights, race splits, real transitions. Target 1:13–1:14. Record all 17 splits — this is your mid-plan audit.
D4Recovery
5 mi very easy, or take it off entirely if the sim emptied you. No heroics.
Run the sim like a race: same breakfast, same shoes, same warm-up you'll use in Anaheim. You're testing the whole system, not just fitness.
D1Run quality
2 mi easy · 6 × 1km at goal race pace with 200m jogged 'roxzone' recovery between · 1.5 mi easy. Never fully stop.
D2Strength
Contrast work: squat 4×3 at 85% paired with 8 jump squats · sled push 6 × 12.5m for max speed · sandbag over shoulder 5×5 · wall balls 4×25.
D3Engine + Eric
8 rounds: 500m run + one station in race order, split with Eric. Compressed race shape at slightly above race intensity.
D4Long run
10 mi with 4 × 1km at goal race pace inside it.
D1Run quality
2 mi easy · 2 × (4 × 1km at goal pace −5s, 60s rest), 3 min between sets · 1.5 mi easy.
D2Strength
Trap bar 4×3 · contrast lunges · heavy sled push/pull ladders · dedicated grip finisher.
D3Engine + Eric
Back-half at full race intensity — runs 5–8, stations 5–8, with deliberate roxzone practice between every piece. Time the roxzones separately.
D4Long run
11 mi easy-moderate. Longest run of the plan.
D1Run quality
2 mi easy · 5 × 1km at goal race pace, 90s jog · 1 mi easy. Should feel controlled, not hard.
D2Strength
Moderate volume, keep the intensity: 3×3 at 80%, no grinders.
D3Engine + Eric
Four stations only, at race pace, full recovery between. Quality over quantity.
D4Long run
8 mi easy.
D1Run quality
2 mi easy · 10 × 1km at goal race pace (4:55), 60s rest · 1 mi easy. If you complete this feeling like you had one or two more in you, you are going sub-1:10.
D2Strength
Last heavy day: squat 4×3 · trap bar 3×3 · sled push at race weight for time · brief core. Then leave it alone.
D3Engine + Eric
FULL SIMULATION #2. Target 1:10–1:11. Lock in the final split strategy — after this, nothing changes.
D4Long run
10 mi easy. Legs will be wrecked; go slow and let them clear.
This is the biggest week of the plan and it sits four weeks out for a reason. Everything after this is sharpening, not building.
D1Run quality
2 mi easy · 6 × 1km at goal pace −10s, 90s jog · 1.5 mi easy.
D2Strength
Volume down 25%, intensity held. Squat 3×3, sled work, no new soreness.
D3Engine + Eric
Four stations at faster-than-race pace with full recovery. Drill the handoffs until they're boring.
D4Long run
9 mi with 3 mi at goal race pace.
D1Run quality
2 mi easy · 5 × 1km at goal race pace, 90s jog · 1 mi easy. Goal pace should feel suspiciously easy now.
D2Strength
60% of normal volume, same loads on the main lifts. In and out in 35 minutes.
D3Engine + Eric
Half simulation at race pace. Stop when it feels smooth — do not chase a time this week.
D4Long run
7 mi easy.
Thanksgiving is Thursday Nov 26. Move D2 or D3 rather than skipping — and eat the pie, you're tapering.
MonRace week
3 mi easy + 6 × 20s strides. Loose and light.
TueRace week
Full rest, or 20 min easy walk. Sleep is the session.
WedRace week
2 mi easy · 4 × 400m at goal race pace · 2 × 12.5m sled push at race weight. A primer for the nervous system, not a workout — you should leave feeling fresh.
ThuRace week
Rest. Travel day if you're flying in.
FriRace week
15 min easy jog + 5 × 20s strides. Walk the venue if you can get in — knowing where each station sits is worth real roxzone seconds.
SatRace week
10 min shakeout jog, a handful of easy wall balls to find the rhythm, then off your feet. Carbs, water, salt, early night.
SunRACE DAY
Centr HYROX Anaheim — Men's Doubles. Run 1 at 4:40. Nobody walks in the roxzone. The race starts at wall balls.
Nothing new on race week. Not shoes, not gels, not a haircut.
Benchmarks — how you'll know
| When | Test | On track if |
|---|---|---|
| This week (Aug 11–16) | 5k time trial, fresh, flat | baseline — likely ~24:30–25:30 |
| Week 4 · Sep 10 | 5k time trial | −45s from baseline |
| Week 8 · Oct 8 | 5k time trial | ≤ 23:30 |
| Week 9 · Oct 17 | Full doubles simulation | 1:13–1:14 |
| Week 13 · Nov 13 | 10 × 1km @ 4:55 / 60s rest | completed, not survived |
| Week 13 · Nov 14 | Full doubles simulation | 1:10–1:11 |
A simulation at 1:11 four weeks out becomes sub-1:10 on race day. Taper, adrenaline, a real roxzone and other teams to chase are worth 60–90 seconds you cannot manufacture in an empty gym.
Race day — the doubles plan
How you split it
You're evenly matched, so default to 50/50 with more switches on the stations where fatigue costs the most. Decide the order before you enter the station — that call is worth 5–8 seconds every single time.
| SkiErg 1000m | 4 × 250m alternating |
| Sled push 50m | alternate every 12.5m length |
| Sled pull 50m | alternate every 12.5m length |
| Burpee broad jump 80m | 4 × 20m alternating |
| Row 1000m | 500 / 500 — one swap |
| Farmers carry 200m | 100 / 100 at the turnaround |
| Sandbag lunges 100m | alternate every 25m length |
| Wall balls ×100 | 15/15/15/15 then 10s |
The ski gets four switches and the row gets one on purpose — foot straps make a rower swap expensive, a ski handle handoff is nearly free.
Target splits
| Run 1 | 4:40 |
| SkiErg | 4:00 |
| Run 2 | 4:50 |
| Sled push | 1:55 |
| Run 3 | 4:50 |
| Sled pull | 3:10 |
| Run 4 | 4:55 |
| Burpee BJ | 2:40 |
| Run 5 | 4:55 |
| Row | 4:10 |
| Run 6 | 4:55 |
| Farmers | 1:25 |
| Run 7 | 5:00 |
| Lunges | 3:20 |
| Run 8 | 5:15 |
| Wall balls | 3:55 |
| Finish | 1:09:10 |
Three rules for the day
- Run 1 at 4:40, not 4:20. Every team that blows up does it in the first kilometre. You have permission to get passed.
- Nobody walks in the roxzone. Slow jog, side by side, talking about the switch order for the station you're walking into. That's the whole trick.
- The race starts at wall balls. Runs 1–7 are about arriving at the last station with something left. If you get to the wall ball box at 1:00:30 with legs, you're going sub-1:10.
Built for Nate & Eric · Aug 11, 2026. Paces assume a 4:55/km goal race pace — recalibrate them off your week-4 and week-8 5k tests rather than forcing them. Strava data wasn't reachable from this session, so weekly mileage is scaled from "under 10 mi/wk" as a starting point; if your true baseline is higher, shift the whole progression up by 15–20% and keep the shape.