Block 2 · Training weeks 7–12 · Two coached PT sessions + two independent gym sessions + Wednesday and weekend runs
You're progressing well. This block increases your ability to produce repeatable effort on the SkiErg and rower while strengthening the legs, back and core you need for HYROX.
Monday is always studio-based, without resistance machines. The second coached PT session is Session C in the fully equipped commercial gym; it takes place on Thursdays. Balance the workload across six active days with at least one full rest day. Suggested layout: Mon PT A, Tue gym B, Wed run, Thu coached PT C, Fri lighter gym D, weekend run. Adjust Wednesday run intensity according to the existing running plan and Thursday’s HYROX workload. Keep at least one full rest day weekly; reduce Friday’s erg volume when fatigued.
Build consistent technique and establish benchmark paces. Keep strength sets around 2–3 reps in reserve.
Gradually extend erg intervals, add controlled strength overload, and improve station transitions.
Practise sustained 1,000m efforts at manageable intensity; benchmark the rower and SkiErg on separate days during Week 6.
All training sessions include 7–8 min warm-up, ~35–45 min main work, 10–15 min focused erg work, 15–20 min easy cardio finish and 10 min stretch. Session D is intentionally lower load. Cut accessory volume before shortening the cool-down when time runs tight.
Strength: Choose loads that leave 2 reps in reserve on most sets. When every rep is clean across all sets, increase the weight by the smallest available increment next time.
Ergs: Maintain form and even pacing. RPE 6/10 = steady/conversational; 7/10 = purposeful; 8/10 = hard but repeatable. Never sprint every interval.
Recovery: If sleep, soreness or running fatigue is poor, reduce interval rounds or intensity rather than forcing the prescribed volume.
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Start the drive with your legs, open through your hips, then pull the arms. On recovery, reverse it: arms, body, legs. Avoid grabbing the handle early with bent arms.
See Concept2 rowing technique ↗Stand tall with soft knees; drive down from your core and hip hinge, then finish with the arms. Recover tall and smoothly. Don't turn every pull into a deep squat.
See Concept2 SkiErg technique ↗Keep the same safe machine movement patterns used in the previous block. Ask your coach to check any unfamiliar movement before adding load. The technique links above demonstrate the two priority stations.
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This programme is designed to complement Sian's existing nutrition and running plans, not replace them. Running is scheduled twice weekly: Wednesday and the weekend. Both runs can be logged here, while their actual prescriptions remain in Sian's separate running programme. Track metres and time on the rower and SkiErg, and compare average pace only at equivalent distance and effort.
Programme starts whenever Sian begins Block 2. No dates or past workout results have been invented.
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