🏋️ Sport
Hybrid fitness races
Running plus functional stations, built up one short session at a time.
Phases
Base, build, race-specific and taper weeks.
Lighter weeks
Regular deload weeks to recover.
Race day
A calm race-day card, then easy recovery sessions.
Typical plan length
8 to 24 weeks
A typical week
- MonStrength
- TueRest
- WedEasy run
- ThuRest
- FriStations
- SatLonger easy run
- SunRest
Guides to check with your coach or club.
Built for ADHD
One session at a time, short blocks, a 10-minute version on hard days and no blame if you miss.
Safety
Stop and seek medical advice if you feel chest pain, dizziness or sharp pain.
Volumes and progressions are starting values still being validated by specialists. FocusRace is a training tool, not medical advice.