Station 1.
30/20 cal Echo Bike
25m Sled Push
Time Remaining:
Max calories Echo Bike
Station 2.
500/400m SkiErg
20/15m Burpee Broad Jumps
Time Remaining
Max metres SkiErg
Target RPE:
Minute 1 = 7.5/10
Minute 2–3 = 8.5/10
Final minute = 9–9.5/10
Primary Objective: Raise VO₂ max and lactate threshold under functional fatigue
Secondary Objective: HYROX-specific repeatability, pacing discipline, and compromised engine work
Goal:
Accumulate as much quality work as possible while staying aerobic enough to repeat across all four stations with minimal drop-off.
