HYROX Phase 3.

The race-specificity phase (calendar Weeks 9–20) for a sub-60 HYROX Open race in November. Builds on the strength/base work of earlier phases and shifts the priority to sustaining race pace after every station, becoming efficient on all HYROX movements, sharpening transitions, and eliminating the biggest gaps (running, wall balls, sled pull) — all while maintaining muscle and strength. Includes one race simulation every week with a deliberately progressed effort/volume ramp (Weeks 9–12 partial 60–70%, Weeks 13–16 at 75–85%, Weeks 17–18 one full sim ~90%, Weeks 19–20 final dress rehearsal + taper) so you arrive at the start line healthy. By the end you should be near: easy run 9:15–9:45/mi, tempo 7:45–8:00/mi, 1km repeats 4:35–4:45/km, long run 8–10 miles comfortably, 100 wall balls unbroken, sled pull no longer a limiter, and breathing under control within 20–30 sec between stations. Progression labels below use phase weeks W9–W20 to match the overall training calendar.