By Karyn Guidry, founder of Karyn Guidry Fitness
If you're serious about elevating your HYROX performance, the real progress starts long before race day. The offseason isn't time off, it's your window to reset, rebuild, and come back stronger. This is when you lay the foundation that peak performance is built on.
The goal? Show up next race season faster, more efficient, and mentally dialed in.
Your aerobic engine is what powers you through each run without burning out. The offseason is the ideal time to develop this system without the pressure of peak performance goals.
- Focus on Zone 2 running at a conversational pace and lower heart rate
- Gradually increase your weekly mileage to improve endurance capacity
- Add long, easy sessions (45–75 minutes) to condition your heart and lungs
A stronger aerobic base means faster recovery between stations and smoother race splits.
In-season training is about output and intensity. The offseason is where you rebuild raw strength from the ground up, so it shows up when it counts.
- Dial in form and increase strength in compound lifts like squats, deadlifts, lunges, presses, and rows
- Incorporate tempo training, unilateral movements, and core stability work
- Target your known weak points: sled push, wall balls, or lunges
Build strength now so you can convert it into power later.
If your form breaks down mid-race, it’s usually a sign of inefficiencies or imbalances. Use this time to clean up your technique.
- Incorporate running drills 2 to 3 times per week like high knees, A-skips, strides, and bounding
- Work on cadence, posture, and breathing patterns
- Consider a gait analysis or running coach to fine-tune your mechanics
Efficient running reduces fatigue and improves transitions during the race.
This is your chance to get honest and dial in the areas that limit your performance.
- If your grip fails during farmer’s carries, add loaded carries and targeted forearm work
- If wall balls crush your energy, program EMOMs and high-rep throw circuits
- If sleds slow you down, train technique and focus on lower body power blocks
Offseason success comes from addressing your gaps with focused intent.
Racing is demanding on your body and your mind. Strategic recovery helps you come back recharged instead of burned out.
- Take 1 to 2 weeks post-race to deload or train lightly
- Prioritize mobility, sleep, hydration, and nutrient-dense meals
- Reflect on your last race season and set goals for the next
An athlete who is well-rested and focused outperforms the one who never slows down.
Offseason = Long-Term Gain
You don't need to be race-ready all year. The best hybrid athletes train with purpose in the offseason. This is when you build your base, fix form, and refine your strength so you're ready to crush it when race prep starts again.
Want a proven plan to structure your next 8 to 12 weeks?
- Join my Hybrid Coaching Program for custom programming designed around your goals, strength, speed, endurance, and recovery included.
Let’s build your next season from the inside out.