Guide · updated 18 October 2026
How to plan a hybrid week that includes Hyrox-style sessions
Write one repeating week that already includes gym work, an easy run, a functional or mixed session, a longer run, and rest. Keep the hard station day off the day before a quality run. If you also ride or swim, put those on the same week. This is hybrid planning, not a Hyrox-only race programme.
Jamie Firth, Hyrox and triathlon. This is planning advice, not a coaching programme or medical advice.
A simple hybrid week with functional work
| Day | Session | Why |
|---|---|---|
| Monday | Strength (squat, press, pull) | Gym work while you are fresh |
| Tuesday | Easy run | Aerobic work, not a race pace test |
| Wednesday | Functional or station work | Sled, carry, wall-ball or similar work you choose |
| Thursday | Rest | Space before the next hard day |
| Friday | Easy run, ride or swim | Keep the engine ticking; pick the sport you have |
| Saturday | Structured hybrid session | A mixed day if that is your sport — or a second lift |
| Sunday | Longer run or rest | The endurance session, or a full rest if Saturday was enough |
That split is a starter week, not a race build and not a coach-assigned Hyrox calendar. Title Wednesday whatever you actually do — functional, hybrid or structured. Swap Friday for a ride or a swim if running every other day is too much. You still choose the stations, the sets and the distances.
Rules that keep a mixed week honest
- Decide the usual week once. The value is the repeating shape, not a new “Hyrox plan” every Monday.
- Protect one quality run and one serious gym or station day. Everything else can yield.
- Do not stack a hard functional session the day before a key run. Sore legs make Sunday a shuffle.
- Rest is a session. Put it on the plan so it is visible.
- If you also ride or swim, they belong on this week, not in a second app you forget to open.
- Record what actually happened. Plan versus actual is how you notice a week that only existed on paper.
How Crave holds this
In Crave you save a default week (strength, hybrid, structured, cardio, rest). Today shows the sessions for the day, plan versus actual, and whether the week is on target. You can move or add a session for this week only. Runs, rides, swims and walks from Apple Health appear on the week; you can match an Apple Watch workout to a lift you logged. There is no standalone Watch app, and Crave does not sync Garmin or Strava yet. A muscles-worked body map sits next to the strength log. Training load and a daily train / easy / rest verdict use that history, plus HRV and sleep when Health has them.
Crave does not write a Hyrox or hybrid programme for you. You still choose the sessions.
Further reading
Related notes on this site — these sit with the other guides, not on the home page:
- Crave Fitness home
- How to plan a hybrid lifting and running week
- All guides
- When a gym-only logger is enough
- The social endurance feed, and the week that also includes the gym
Questions
Is this a Hyrox race programme?
No. It is a way to see gym work, running and functional sessions on one week. You still choose the stations and the sessions. Crave does not assign a coach programme.
Can the week include rides or swims as well as running?
Yes. Treat them as cardio on the same week. This is hybrid and multisport planning, not a Hyrox-only calendar. In Crave, Apple Health brings rides and swims onto the week next to the gym work you log.
Do I need a separate gym logger for the strength work?
You do not have to. If you only lift, a gym-only logger may be enough. If the week also has running or functional work, one weekly plan with both is simpler.