The Daily PullBeta
Build my first week

The plan is built for your numbers and adapts as they progress.

This week, week 7 of 15 · build
Sample athlete: a 25:00 5k and two 90-second tests. Week 7 shown; week 1 starts smaller.
Sample
base
build
specific
taper
race
tap a day to open it · double-tap, then tap where it goes
Brick · run, then stations, on tired legs
Tuesday
4 rounds · 1 km run at 5:28/km, then Wall Balls + Burpee Broad Jump
1:30 between
The whole point is the first ~100–200m off each station: settle into goal run pace fast
don't walk it out
That transition is where the race is won or lost
Wall Balls and Burpee Broad Jump are your two biggest station gaps. A brick trains them on run-tired legs.
measured fresh: 40 wall balls and 30 burpees, each in 90 seconds
The Back Half · measured under fatigueMODEL SAID
5 minutes · 14 burpees on each minute, then 1:00 rest, then 2:00 wall balls all out
2:00 wall balls: 25 reps
your projected race wall pace: 7:55 for 100
two tired minutes at that pace: 25
beat it and the projection is low
The machine refuses
A missed pace never levels you up.
progression is pace-gated
A red day reshapes the week.
readiness holds the ramp
No benchmark lives inside a taper.
race week is sacred
Every dose comes from your last measured rate.
never a template
A RED DAY, WORKEDFRI · Lift 5×5becomesFRI · Easy aerobic 40'and every ramp holds until green
Projected finish
Sample
The sample athlete above: the 5k and both tests included.
Projected finish
1:27:41
1:24:51confidence band1:30:31
THE FRESH TESTWall balls, 90 seconds: 45 (was 40)
THE MODELYour projection fell 1:03. The width held.
NEXT DOSESaturday's under-fatigue target re-bases on the new rate.
Your projection and your first week
RACINGDIVISION
Build my first week
Free. No sign-up. Any gym.
Racing as a pair
Build our week together
No race booked yet
Project my first Hyrox
Raced already?
Read my last race
Questions
Is this a template?
No. The week is composed from your measured numbers: paces from your 5k, station doses from your tested rates. When a re-test moves them, the plan re-ranks.
Do I need a coach?
No coach and no specialty equipment. Every session is doable in any gym, and each one states what it is for.
What happens when I miss a week?
The plan holds instead of pretending. Progression is pace-gated: a missed session never levels you up. A red day reshapes the week rather than stacking fatigue.
The projection is a range that tightens as you log races and re-tests. Sample athlete throughout; every number computed, none written.

HYROX is a registered trademark of its owner. The Daily Pull is independent and is not affiliated with or endorsed by HYROX.