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Running is the most dominant individual exercise in Hyrox, with a total of 8x1km runs, it makes up a high percentage of your time and effort during the race. This means that running training should definitely be a main focus of your total training time. This short form article will break down 3 of the best ways to train your running for Hyrox. These training principles should all be incorporated into your training programme in order to maximise your progression.
Easy runs form the foundation of your Hyrox running training. These runs are essential for building the necessary volume and confidence to complete the race. They improve aerobic capacity, endurance, and aid in recovery. Maintain a comfortable pace during easy runs, allowing for conversation without excessive exertion (think zone 2/3).
Example Session: 45-90 Mins @ Zone 2 (75-80% MHR).
These runs focus on speed, lactate threshold, and anaerobic capacity. Hyrox races are completed at elevated heart rates, leading to significant fatigue. It’s crucial to become accustomed to this demand. Tempo runs involve sustaining a challenging but sustainable pace for an extended period, while interval runs alternate between high-intensity efforts and recovery periods.
Example Session: 6 x 1000m Hard Efforts with 3-5 Minutes Rest (90-95% MHR).
To prepare for the demands of Hyrox, it’s essential to train while fatigued. Incorporating compromised/fatigue-based running sessions into your program simulates the challenges you’ll face during the event. This helps develop adaptability and muscular endurance, making you better equipped to maintain performance when tired. We tend to programme this closer to competition dates 1 & 2 are more important further away from competition.
Example Session: 5 x 30 Calorie Assault Bike + 800m Run For Time.
In conclusion, optimising your running training for Hyrox involves a mix of easy runs, tempo/interval runs, and compromised/fatigue-based running sessions. Each element plays a crucial role in enhancing different aspects of your performance, ensuring that you are well-prepared for the challenges presented by this demanding race. Incorporating these training principles into your overall program is key to maximising your progression and achieving your best in Hyrox. Take your endurance trainijng to the next level with our endurance supplement.
It is recommended to incorporate compromised/fatigue-based running sessions closer to competition dates. These sessions are designed to simulate the challenges faced during the event, and having them in the latter part of your training cycle ensures that you are well-prepared for the specific demands of Hyrox.
Yes, beginners can certainly integrate these principles, but it's crucial to start at an appropriate intensity and volume based on individual fitness levels. Gradually increase the difficulty over time to avoid overtraining and injuries.
Easy runs should be conducted at a comfortable pace where you can maintain a conversation without excessive exertion. This generally falls within zone 2/3, around 75-80% of your maximum heart rate (MHR).
While these principles are specifically tailored for Hyrox, they can be adapted for other races with similar demands. Adjust the volume and intensity based on the requirements of the specific event you are preparing for.
While it's beneficial to simulate the challenges of Hyrox as closely as possible, you can incorporate other high-intensity exercises that challenge both cardiovascular endurance and muscular strength. Experiment with variations to find what works best for you.
