Whether you’re training for Hyrox, improving your running, or just looking to level up your fitness, a smart training plan is key.

At The Drop, we help you choose the right sessions, build your volume safely, and find the perfect balance for your goals

Choose the Right Sessions for Your Needs.

This will depend on what training you think you will need to improve your overall performance. To gain….

  • Strength: Pair Strength with Complete sessions.
  • Aerobic & Anaerobic Fitness: Opt for Engine, Complete, and Run Club.
  • Add in additional recovery sessions such as Mobility & Stretch or Core Control & Activation

Match Your Plan to Your Fitness Level.
Your current training experience should guide your weekly training volume.

Beginner: Weekly

  • 2 x training sessions
  • 1 x run (steady-state cardio or intervals at Run Club)

Intermediate: Weekly

  • 2–3 x training sessions/week
  • 1 x interval run (Run Club)
  • 1 x longer aerobic run

Advanced: Weekly

  • 3–4 x training sessions
  • 1 x interval run (Run Club)
  • 1 x longer aerobic run
  • Optional: a speedy run (e.g. 5KM or 10KM time trial) to test limits and gather data

Running Progression Example

Build Your Running Volume Gradually.

One of the most common training mistakes? Doing too much too soon. Especially with Hyrox prep, there’s no need to run longer than 90 minutes at a time.

A great way to gauge your pace on your longer runs is the conversation test: run at a speed where you can comfortably hold a conversation. Then, slowly increase your running time.

1 x Long Run Example

    Month 1: 30 minutes

    Month 2: 40 minutes

    Month 3: 50 minutes

    Month 4: 60 minutes

  • A beginner to running can start at 15 minutes and increase from there
  • An advanced runner can start at 50minutes and increase from there

You can increase your longer runs by about 5 minutes every 1–2 weeks depending on how your body responds. Aim to keep a comfortable pace in your longer runs.

Once you have increased your running volume to 70-90 minutes and maintained a consistent training plan on the level you are at, you can start to add more classes and move up a level. When your body is able to recover quickly, and you are feeling good push the intensity in those sessions. On the flipside, if you are struggling to recover or feel any pain in your movements, reduce the volume or take complete rest.

Train Smart, Not Just Hard.

Consistency beats intensity when it comes to long- term gains. Listen to your body, progress gradually, and make sure your plan is sustainable — not just for weeks, but for months.

At The Drop, we’re here to help you build a class programme that meets you where you’re at, and takes you exactly where you want to go.

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