LIMITERIQSUN · WEEK 1

Today

Today's Workout

This week

4

Day streak

70 km

This week

17 km

Today

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7-day block · stay consistent

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Easy Run Strength Stations Conditioning Mobility ＋ Blank

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Long Run, Aerobic Base

Running Est 86 min 4 exercises 0/4

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+ Add Exercise Gym Timer, AMRAP · EMOM · Tabata Complete Workout

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Segment 1 of 4

0:00ELAPSED

Easy Warm-Up Run

◎ 3km 5:30–6:00

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Steady Aerobic Run

8km

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Workout Complete

Long Run, Aerobic Base & Race-Pace Finish

1:21:55

Total time

17.0 km

Distance

5:03 /km

Avg pace

79

Training load

How hard did that feel? (RPE)

Log & Finish

LIMITERIQBLOCK 2 · WEEK 1

12-Week HYROX Build

Base Phase

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The 5 Biggest HYROX Training Mistakes

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Taper Engine

Race-week engine · live workload control

100%

overall load

Base · normal planned workload

40% deep taper100% normal120%

A RACE

deep · V50 S25

B RACE

moderate · V68 S55

C RACE

light · V85 S92

BASE

normal · 100%

OVERLOAD

build · 112%

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What this changes

This week · before → after

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Great Work

How did that feel?

Effort Level (RPE)

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RPE 5 · 1=Easy, 10=Max Effort

How Did You Feel? · select all that apply

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AI Exercise Picker

Best movement for today, scored and explained

Set today's context. The coach scores every movement for you right now, ranks what is selectable, blocks what is not with a reason, and finds commercial-gym substitutes for any station.

Try: long run tomorrow + sore quads All gear Clear gear

Today's context

Primary limiterRUNNING ENDURANCERUNNING SPEEDCOMPROMISED RUNNINGLOWER BODY FATIGUESLED PUSH POWERSLED PULL STRENGTHGRIP ENDURANCEUPPER BACK PULLSHOULDER ENDURANCEWALL BALL CAPACITYCORE TRUNK CONTROLQUAD STRENGTHPOSTERIOR CHAINCALF SOLEUS DURABILITYAEROBIC BASETHRESHOLDVO2STATION STRENGTH

SecondaryNONERUNNING ENDURANCERUNNING SPEEDCOMPROMISED RUNNINGLOWER BODY FATIGUESLED PUSH POWERSLED PULL STRENGTHGRIP ENDURANCEUPPER BACK PULLSHOULDER ENDURANCEWALL BALL CAPACITYCORE TRUNK CONTROLQUAD STRENGTHPOSTERIOR CHAINCALF SOLEUS DURABILITYAEROBIC BASETHRESHOLDVO2STATION STRENGTH

Session goalSTRENGTHSTATION SUPPORTSTATION SPECIFICEASY AEROBICTHRESHOLDVO2LONG RUNMIXED CONDITIONINGRECOVERYMOBILITY

Race phaseBASEBUILDSTRENGTH BUILDSTATION STRENGTHRACE SPECIFICPEAKTAPERDELOADOFF SEASON

Training ageBEGINNERINTERMEDIATEADVANCED

Minutes

TomorrowNONELONG RUNHARD SKIHARD ROWWALL BALLS

Quad sorenessNONELOWMODERATEHIGH

RecoveryGOODLOW

Pain flags

KNEESHOULDERLOWER BACKHAMSTRINGACHILLESCALFSHIN

Taper taper week active

Equipment available

Cardio

TREADMILLINCLINE TREADMILLSTAIR CLIMBERSTEPMILLELLIPTICALVERSACLIMBER

Machines

LEG PRESSHACK SQUATV SQUATPENDULUM SQUATSMITH MACHINEGLUTE DRIVE MACHINEHIP THRUST MACHINESEATED LEG CURLSTANDING CALF MACHINETIBIALIS MACHINECABLE ROWCABLE STACKDUAL ADJUSTABLE PULLEYLAT PULLDOWNMACHINE ROWCHEST SUPPORTED ROWPULLOVER MACHINE

Free

DUMBBELLKETTLEBELLBARBELLLANDMINETRAP BARBOX STEPNONE BODYWEIGHT

Best choices today

Blocked today

Station substitution finder

Station SLED PUSHSLED PULL SKIERGROWERGWALL BALLS BURPEE BROAD JUMPFARMERS CARRY SANDBAG LUNGESRUNNING

Scores are coaching estimates, not medical advice. Pain and stop rules override any score. A movement is blocked when gear is missing, a pain flag makes it unsafe, it interferes with tomorrow's key session, it breaks the taper, it does not fit the time, or it is pending coach review.

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