At this stage, you’re not chasing speed, and you’re definitely not doing race simulations. Instead, everything comes down to two priorities:
- Building aerobic endurance
- Developing foundational strength
Why You Should Separate Cardio and Strength Training
One of the biggest mistakes beginners make is trying to do everything at once. Long cardio sessions. Strength training. High intensity. Every day.
It sounds productive—but it usually leads to:
- Poor recovery
- Lower training quality
- Accumulated fatigue
- Higher injury risk
That’s why this phase follows a simple principle: Separate your cardio and strength training. By training them on different days, your body can recover properly—and your performance in each session improves.
Weekly Training Structure (Phase 1)
During this phase, the goal is consistency—not intensity. Recommended schedule: 4 training days per week
| Day | Training |
|---|---|
| Monday | Strength Training (45 min) |
| Tuesday | Cardio (50 min) |
| Wednesday | Rest |
| Thursday | Strength Training |
| Friday | Cardio (50 min) |
| Saturday | Long Cardio (60–80 min) |
| Sunday | Rest |
After your Saturday session, you can add light recovery work such as: Walking, Foam rolling.
How Long Should This Phase Last?
Typically, this phase lasts 4 to 8 weeks.
- If you can already: Run 5K comfortably, perform 20 solid squats → 4 weeks may be enough
- If not: Stay in this phase for the full 8 weeks
Rushing this stage will only slow your progress later.
Strength Training: Focus on the Essentials
Each strength session includes 5 foundational movements. 3 sets per exercise, 45–60 seconds rest between sets. These movements build the base for all future HYROX training.
1. Smith Machine Squat
Targets: Quads, glutes, core
Feet shoulder-width apart, bar resting on upper traps. Keep knees aligned with toes. Brace your core throughout.
Reps: 10–12 × 3 sets
2. Smith Machine Bench Press
Targets: Chest, front delts, triceps
Lower the bar to mid-chest, keep elbows around 75° from your body. Avoid flaring elbows too wide.
Reps: 8–12 × 3 sets
3. Romanian Deadlift
Targets: Hamstrings, glutes
Keep the bar close to your legs, push hips back, maintain a neutral spine.
Reps: 8–10 × 3 sets
4. Single-Arm Dumbbell Row
Targets: Back, arms
Pull the dumbbell toward your hip (not chest), keep your core tight, avoid torso rotation.
Reps: 10–12 each side × 3 sets
5. Pallof Press
Targets: Core stability (anti-rotation)
Cable set at chest height, press straight forward without rotating.
Reps: 8–10 each side × 3 sets
Post-Strength Recovery
After each session: Stretch for 15–30 seconds per muscle group. Focus on: Quads, Hamstrings, Chest, Back, Core. Then: Rehydrate, add protein to support recovery.
Cardio Training: Build Your Aerobic Engine
For cardio days, you can choose: Running, SkiErg, Rowing.
Weekly Structure: Tuesday & Friday: 50 minutes, Saturday: 60–80 minutes (progressively increasing).
Stay in Zone 2
During all cardio sessions, your intensity should stay in Zone 2. A simple way to estimate your upper heart rate limit: 180 – your age
What Really Matters: This phase is not about speed. Your goal is time, not pace. Stay controlled. Stay consistent.
Post-Cardio Recovery
After your session: Walk for 2–3 minutes (don’t stop abruptly). Stretch the following areas: Quads, Hamstrings, Glutes, Calves, Back, Chest & shoulders. Hold each stretch for 15–30 seconds.
When Are You Ready for the Next Phase?
You’re ready to move on when you can:
- Run 5K comfortably
- Perform 20 squats with good form
- Complete 15 push-ups
At that point, you can begin the next phase: 👉 Building muscle endurance and introducing hybrid training
🎯 Final Takeaway
Phase 1 is simple—but it’s not easy. You’re building: The engine (aerobic capacity) + The structure (strength foundation). And both take time. Stick to the plan. Don’t rush the process.
What’s Next?
In the next guide, we’ll break down Phase 2: How to build muscle endurance and start training like a HYROX athlete.
If you have questions or want a more personalized approach, drop a comment—we’ll help you out.
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