Periodisation means organising training into phases, each with a clear focus. It sounds technical, but the idea is simple: you cannot train everything hard all the time, so you focus on different things at different times.
The phases
Base
- Focus: aerobic fitness and general strength.
- Feel: mostly easy, building volume.
- Length: several weeks to a few months.
Build
- Focus: harder running, race-specific stations, strength.
- Feel: more intensity, fewer easy sessions.
- Length: 4 to 8 weeks.
Peak
- Focus: race pace, simulations.
- Feel: hard but specific.
- Length: 2 to 4 weeks.
Taper
- Focus: freshness.
- Feel: less training, some short intensity.
- Length: about a week. See HYROX race week.
Recovery
- Focus: rest and recovery after the race.
- Feel: easy and enjoyable.
- Length: one to two weeks.
Deload weeks
Within each phase, take an easier week every three to five weeks. See deload weeks.
Multiple races
If you race several times a year, your phases will be shorter. You might go from recovery straight to build, with a short base in between.
Keep it flexible
Life happens. If you miss a week, adjust rather than trying to catch up.
Related
A 12-week HYROX build is an example of periodisation in practice.