Back to Readiness Index
Sample Week: What Race-Ready Looks Like
A real 7-day training week generated by the RoxPrep engine for an athlete 45 days out, scoring 74/100 (At Risk).
Athlete Profile
Days to Race
45
Phase
BUILD
Readiness Score
74/100 (At Risk)
Weak Stations
Sled Push, Wall Balls
MondayMODERATE
Primary:Sled Push
Secondary:SkiErg
Volume:baseline
Run:required
Prioritizing weak station exposure. Focus on technique under moderate fatigue.
TuesdayHARD
Primary:Row
Secondary:Burpee Broad Jumps
Volume:+10%
Run:required
Build phase intensity day. Push aerobic capacity while maintaining form.
WednesdayLIGHT
Primary:Wall Balls
Secondary:Farmer's Carry
Volume:-20%
Run:reduced
Active recovery with weak station technique focus. Keep RPE low.
G3: Back-to-back hard prevention
ThursdayMODERATE
Primary:Sled Pull
Secondary:Sandbag Lunges
Volume:baseline
Run:required
Posterior chain emphasis. Building durability for late-race stations.
FridayHARD
Primary:SkiErg
Secondary:Row
Volume:+10%
Run:required
Aerobic capacity push. Second hard day of the week with full recovery between.
SaturdayLIGHT
Primary:Sled Push
Secondary:Wall Balls
Volume:-20%
Run:optional
Weak station re-exposure at low intensity. Technique refinement only.
G3: Back-to-back hard prevention
SundayRECOVERY
Primary:—
Secondary:—
Volume:-30%
Run:optional
Full recovery day. Light mobility or complete rest.
Why This Intensity Pattern
- •2 HARD days (Tue, Fri) — BUILD phase allows intensity
- •Never back-to-back — G3 guardrail prevents consecutive hard days
- •LIGHT days after HARD — protects recovery capacity
- •Sunday RECOVERY — full system reset before next week
Why These Stations
- •Sled Push appears 2x — weak station priority
- •Wall Balls appears 2x — weak station priority
- •Weak stations on LIGHT days — technique without fatigue
- •All 8 stations touched within 10 days — rotation rule