Biohack Tracker

Weekly training plans

Pick your week

Strength, running, Hyrox and recovery weeks, laid out day by day.

• SMASH YOUR 5K PB
• BUILD MUSCLE
• BUSY WEEK PLAN
• CORE & POSTURE
• RECOVERY WEEK
• BUILD YOUR ENGINE
• RUN YOUR FIRST 5K
• YOUR FIRST HYROX WEEK
• GET STRONGER
• GLUTE BUILDER
• GLUTE POWER
• GLUTE SHAPE
• GLUTE STRENGTH
• GLUTES & HAMSTRINGS
• GRIP & CARRY
• FIRST HALF MARATHON
• NO GYM? HOME WEEK
• THE PERFECT HYBRID WEEK
• 6AM TRAINING WEEK
• HYROX SLED LEGS
• SUB-90 HYROX PLAN
• WALL BALLS & BURPEES

General training suggestions, not medical advice. Warm up first, choose loads and pace you can control, and stop if you feel pain, dizziness or chest discomfort. Check with your doctor before starting if you have a health condition, an injury or are pregnant.