Week 20: Base — aerobic foundation

HYROX-strength: compound (5×3 squat, 3×5 deadlift, 4×6 push press) + 3 rondes (20 wall balls + 16 sandbag lunges 20kg + 50m sled push). 75-85% intensiteit.

Tempo: 10 min warmup + 4 km @ comfortably hard + 10 min cooldown

Easy walk 30 min

Easy run Z2 + 4×100m strides aan eind

Long run Z2

HYROX-circuit light + 25 min recovery jog Z1. Circuit: 3 rondes (200m ski erg + 15 wall balls + 10 burpees + 20m farmer carry).