How to train for TRYKA

Fifteen weeks is the sweet spot. Here is how I would structure the block, phase by phase.

Reece · Level 3 PT · 28 October 2026 · 6 min read

Fifteen weeks gives you time to build a proper base before the race-specific work, without the block dragging on. Here is how I would break it down.

01Base: weeks 1–5

• Easy aerobic running most weeks, plus one threshold run.
• Strength two days a week: squats, lunges, presses and pulls, in the 3–6 rep range.
• Station technique: thrusters, sled push and pull, and burpee broad jumps, done well rather than fast.
• A test week at the start so you know where you are.

02Build: weeks 6–11

• 800 m repeats at race pace, building the number of reps.
• Heavier-than-race sled work, so race weight feels manageable.
• Bigger thruster sets and carry-into-thruster pairs.
• Compromised running: run straight off a station, every week.

03Peak: weeks 12–14

• Race weights on every station.
• Half-race rehearsals: four runs and four stations at race pace.
• Sprint finishes at the end of hybrid sessions.
• Strength drops to short top-ups.

04Taper: week 15

Volume comes right down. Keep a little race-pace work so you feel sharp, sleep well, and arrive fresh.

Life will get in the way

It always does. Missed sessions are normal. Don't cram them in later: pick up the next one. A session or two in a hard week keeps you moving forward.

First time racing? Start with TRYKA 500: same stations, 500 m runs. See TRYKA weights and divisions.