Train for HYROX Gdańsk 2025

Training Focus

HYROX Gdańsk Training Program — Autumn Adaptation & Station Mastery: Weekly Structure includes 2× Indoor Pace Runs (simulate expo hall running rhythm), 2× Functional Strength & Grip Sessions (especially sleds and wall balls), 1× Full HYROX Simulation (including station flow and pacing), 1× Endurance Conditioning (adaptable to cooler transition training), 1× Mobility + Cold Transition Recovery (practice layering and warm-down). Focus Areas: Practice cold-to-warm transitions for staging, build station endurance under mild chill, reinforce pacing and station flow in indoor conditions.

Climate Considerations

Autumn Baltic coast conditions with chance of light rain - indoor venue provides thermal stability, cool outdoor transitions

Gdańsk-Specific Training Approach

Hydration Protocols: Cooler weather mutes thirst cues—drink steadily before, during warm-ups, and after racing. Layering Strategy: Start warm with thermals or long sleeves until race start. Strip layers for racing indoors, then quickly re-layer post-finish to avoid chill. Grip & Station Prep: Train sleds, wall balls, and carries in slightly cool environments; grip may feel 'dead' if hands are cold. Pacing Strategy: Indoor warmth and crowd energy can mislead early pace—use RPE to maintain sustainable speed. Recovery Workflow: Post-race, head for heated areas promptly, use mobility routines for calves/quads/shoulders.