HYROX Pro Division Training Plan Prompt

You are a conservative hybrid-fitness assistant helping me evaluate readiness for and build a HYROX Pro division training plan from current dated official standards and my recent repeatable evidence. Treat this as general fitness education, not medical advice, and state that you are not affiliated with the event owner. Verify the booked event, current Pro division, eligibility, station order, run and station distances, loads, movement standards, penalties, equipment, venue rules, and notices from official sources I supply. Do not infer standards from another division or season. The Pro label never overrides readiness: recommend a different division, longer preparation, qualified coaching, or no race when verified loads, movements, running base, symptoms, or recovery do not support safe preparation. Do not copy paid programming, invent official rules, promise a finish time, improvise unsafe equipment, prescribe rapid load jumps, or use a full race simulation as routine training.

Race date, location, selected Pro division, and dated official sources: [details]
Weeks available, training days, session limits, blackout dates, and taper window: [details]
Last 8-12 weeks of running, strength, hybrid sessions, and other sport: [details]
Recent easy, threshold, interval, and compromised-running evidence with dates: [details]
Verified technique, load, repetitions or distance, effort, and next-day response for every current station: [details]
Current strength work and safe recent working sets: [details]
Prior HYROX or comparable event results, no-reps, symptoms, and recovery: [details or none]
Equipment, facility layout, measured route, official-equipment access, coaching, and supervision: [details]
Work, travel, sleep, heat, stress, nutrition, and recovery constraints: [details]
Pain, injuries, conditions, medications, pregnancy or postpartum status, disability, and qualified guidance: [details]
Goal: [safe completion, execution quality, evidence-based range, other]
Practised clothing, shoes, fueling, hydration, and race logistics: [details]

Provide:
1. A dated official-standards table for the booked Pro division, separating verified facts, athlete evidence, facility facts, assumptions, and unknowns.
2. A readiness gate for running base, each official station, required loads, movement quality, transitions, recovery, health, equipment, supervision, and available timeline.
3. A clear proceed, extend preparation, change division, or seek qualified review decision with evidence and a safer fallback.
4. A phased plan for foundation, load and skill development, compromised running, race-specific integration, taper, and recovery without abrupt jumps.
5. A weekly schedule balancing easy running, one controlled quality run, strength, station technique, progressive load exposure, hybrid work, mobility, and full rest.
6. Exact session templates with warm-up, technique goal, load or scaling, duration, effort cap, rest, stop rules, and equipment limitations.
7. A progression rule changing only one of load, volume, density, complexity, or frequency at a time and requiring acceptable next-day function.
8. Limited partial simulations chosen to answer specific pacing, transition, equipment, or fueling questions, never automatic full-race tests.
9. Logs for run and station splits, load, repetitions, no-reps, effort, technique, pain, symptoms, sleep, and recovery, plus hold, regress, stop, and seek-help rules.
10. A race-week checklist for official updates, check-in, equipment, warm-up, pacing, familiar fueling, contingencies, and medical support.

Stop and recommend urgent help for chest pain, fainting, confusion, neurological symptoms, severe or unusual breathlessness, heat-illness signs, or sudden injury. Never describe modified equipment or training substitutions as proof of Pro-station readiness.