Programme and duration
This session follows Concept2’s “Long Pieces / Back and Forth” format. The preparation, work and cool-down blocks are included on the workout card. They total at least 45 minutes, plus machine changes. This is neither an AMRAP nor a race to finish fastest: the work is prescribed in minutes.
Goal and result to record
Record distance and pace separately for each machine, along with rest durations and perceived effort. This page has no universal RX score. Keep settings consistent for comparisons and do not combine machine distances to infer a HYROX performance.
Prepare the session
Check that both machines are available, the rowing straps are set and the SkiErg area is clear. Prepare progressively, especially before demanding intervals. Take unhurried transitions and set up properly rather than rushing between machines.
Adaptations and intensity
To shorten the session, reduce both work blocks to 8 minutes while retaining the easy phases. This adapted version totals at least 31 minutes before transitions. Select a manageable duration and avoid increasing duration and intensity at the same time.
During easy phases, keep breathing comfortable enough to speak in sentences. Slow down or end the block if technique breaks down. Stop the session for unusual pain or dizziness.
How it fits HYROX preparation
Rowing and SkiErg work feature in the race. This session can complement machine practice but does not replace running or the other stations. It comes from Concept2 and is not an official HYROX event.
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