Obstacle Course Racing training plans, built for your goal
OCR blends trail-running endurance with grip-dependent obstacles like rope climbs and monkey bars that pure runners rarely train and pure lifters rarely tackle already fatigued, so grip strength under fatigue matters as much as either discipline alone. SportBlox builds your OCR training plan around your race distance, current level and schedule, and works with your Strava data.
Who it's for
First mud run or OCR finish
Trail-running base and basic obstacle familiarity to complete a first event confidently.
Building grip strength for the rig
Dead hangs, carries and pulling strength targeted at rope climbs and monkey bars.
Competitive race pacing
Combined running and obstacle simulation to pace a race without blowing up on the rig.
A week of obstacle course racing training
Example: a racer building grip endurance ahead of a Spartan-style event. Your own plan is built around your event, level and schedule.
How SportBlox personalises it
Your goal & event date
Sessions build toward the specific goal and date you set, with a taper if you're racing or competing.
Your skill level
Volume and intensity scale to where you actually are, from Inexperienced to Professional.
Your stated weaknesses
Tell SportBlox about things like grip strength under fatigue, running efficiency on trails, upper-body pulling strength, pacing between obstacles and the plan weights sessions toward fixing them.
Your schedule
The plan fits the days and time you say you have — not an idealised training week.
Works with Strava
Connect Strava and your logged sessions feed back into pacing and progression.
Obstacle Course Racing training plan FAQ
How many sessions per week does an OCR plan include?
Typically 5-6, combining trail running, grip and functional strength, obstacle-specific skill work and one long combined session.
Do I need access to an obstacle rig?
No — flag whether you have rig access and the plan substitutes gym-based grip and pulling exercises like dead hangs and farmer's carries when it isn't available.
Is OCR training beginner-friendly?
Yes, set your skill level to Inexperienced and the plan builds trail-running base and basic obstacle confidence before adding race-pace intensity.
Can this fit around my OCR box or running club sessions?
Yes — tell SportBlox which days you already train with your club and it fills the remaining days with grip and functional strength work.
Does this work with Strava?
Yes — connect Strava and your trail and road running history feeds back into pacing and endurance progression toward your race date.
Build my free obstacle course racing plan
Free to generate. No credit card required.
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