Eric Hinman isn’t just competing—he’s chasing podium finishes in two of the world’s most grueling endurance events: the HYROX World Championships and the Leadville 100 mountain bike race. His weekly training is a masterclass in balancing strength, cardio, and recovery at a high level.
But even if you’re not training 20 hours a week, there’s a lot to learn here. From how he structures his workouts to why he prioritizes certain recovery strategies, Eric’s plan offers insight into training with intention and managing energy smartly.
Let’s take a look inside his week—and how you can apply his elite strategies using Zolt’s Activity and Recovery tracking.
Training Volume
Eric trains between 15–20 hours per week, which would overload most people. But his goals are elite:
- Win HYROX World Championships (Age Group)
- Complete Leadville 100 in under 8 hours
His routine is purpose-built around those outcomes, with volume distributed across strength, anaerobic intervals, aerobic base building, and race-specific conditioning.
This is where tools like Zolt come in—giving everyday athletes the ability to track readiness and recovery before scaling up.
Eric Hinman’s Real Weekly Training Split
Let’s look at how Eric structures his training days based on a recent post he shared:
| Day | Workout #1 | Workout #2 |
|---|---|---|
| Monday | 80 min CrossFit (pulling, snatch, Metcon) | 60 min Zone 2 Bike |
| Tuesday | 80 min CrossFit (pushing/shoulders, jerks, anaerobic intervals) | 50 min Track (400m repeats) |
| Wednesday | 80 min CrossFit (squats, core conditioning, ski intervals) | 60 min Zone 2 Bike |
| Thursday | — | 60 min Zone 2 Bike |
| Friday | 90 min CrossFit (push/pull endurance, cleans, long Metcon) | — |
| Saturday | 40 min CrossFit (bench, deadlift) | 40–60 min HYROX workout @ Zone 4 |
| Sunday | 60–70 min Zone 2 Bike | 30–40 min Zone 2 Run (off the bike) |
Eric also supplements with at least 5g of creatine daily to support muscle retention during intense zone 4 cardio and running—an often overlooked detail for hybrid athletes.
Breaking Down the Structure
CrossFit + Conditioning: Sport-Specific Strength
Eric trains CrossFit five days per week, with a rotating focus across:
- Olympic lifting (snatches, jerks, cleans)
- Gymnastics (pulling and pushing strength)
- Squat and core strength
- Metcons and interval work that mimic HYROX fatigue
These sessions build full-body durability and power, forming the backbone of his race-day strength.
Zone 2 Training: Building the Aerobic Engine
Zone 2 biking and running dominate his conditioning volume. With 5–6 aerobic sessions a week, these steady-state workouts:
- Improve mitochondrial efficiency
- Accelerate recovery between high-intensity efforts
- Reduce joint stress compared to running-only volume
Pro tip: Zone 2 = conversational pace. If you’re gasping, you’re going too hard.
Track and HYROX Workouts: Speed & Specificity
Eric sharpens his performance with two critical elements:
- Anaerobic Intervals (e.g., 400m repeats on Tuesday)
- HYROX-style sessions on Saturday, done at Zone 4 (think: fast-paced strength/cardio fusion under fatigue)
This race-specific work builds his ability to perform when gassed, a key HYROX skill.
Lessons You Can Apply Today
Even if you’re training 5 hours per week—not 20—Eric’s strategy offers lessons for maximizing progress without burnout.
1. Train with a Goal
Eric’s sessions serve specific purposes—endurance, power, speed, or recovery. Ask yourself: what is this session for? If you don’t know, rethink it.
You can use Zolt’s goal setting features to do this.
2. Use Modalities Intelligently
CrossFit, biking, running—they each target different systems. Hybrid fitness isn’t about doing it all; it’s about doing each thing with purpose.
3. Double Down on Recovery
Eric gets away with high volume because he recovers like a pro. With 9–12 sessions per week, he prioritizes:
- Quality sleep
- Sauna and cold plunges
- Nutrition and supplements
- Zolt’s Recovery score to dial in daily intensity
4. Zone 2 is Your Best Friend
Most athletes train too hard on easy days. Zone 2 work builds aerobic capacity without frying your nervous system. Think long-term adaptation, not just short-term sweat.
Bringing It All Together
Eric Hinman’s week is elite by design, but it’s not just for pros. It’s a case study in:
- Purposeful scheduling
- Balanced intensity
- Smart recovery management
Whether you’re training for your first race or trying to level up your health, his principles apply.
Live with energy. Train with purpose. Recover with intention.
That’s the Hinman formula—and it aligns perfectly with the Zolt philosophy.
Track like a pro—even if you’re not one.
Download Zolt to monitor your Activity Score, Recovery Metrics, and Sleep Quality, and make each training day count.