We know how crucial it is to have the right approach to your Hyrox training. Today, we're focusing on understanding energy systems—how they work and why training within specific zones is vital for optimal performance.
KEY TAKEAWAYS
Understand Energy Systems: Learn how the ATP-PC, glycolytic, and aerobic energy systems contribute to Hyrox performance and how to train each effectively.
Train in the Right Zones: Use heart rate zones to target specific energy systems, from building aerobic efficiency in Zones 1-3 to enhancing power and endurance in Zones 4-5.
Maximise Performance: Structured progressions and cross-training between energy systems help sustain pace, power, and transitions during a Hyrox race.
Understanding the different energy systems and training them effectively will help ensure you’re promoting the correct adaptations and boosting your performance on race day. Heart rate & Training zones are not the be all and end all but do provide a good framework to apply to your training to make sure you are making appropriate training adaptations within your energy systems.
Energy Systems Overview
The body uses three main energy systems, each contributing to performance based on the intensity and duration of activity:
1. Anaerobic Alactic (ATP-PC) System
Primary Role: Provides immediate energy for high-intensity efforts lasting 5–15 seconds.
Primary Fuel: Stored ATP and phosphocreatine (PCr).
Hyrox Application: This system fuels explosive activities such as sprint starts, heavy sled pushes, or rapid bursts during transitions.
2. Anaerobic Lactic (Glycolytic) System
Primary Role: Provides energy for moderate-to-high intensity efforts lasting from 30 seconds to 2 minutes.
Primary Fuel: Muscle glycogen and blood glucose (carbohydrates).
Hyrox Application: This system supports efforts like burpee broad jumps, lunges, and maintaining speed between stations.
Byproducts: Produces lactate and hydrogen ions, contributing to fatigue if not cleared/used efficiently.
3. Aerobic (Oxidative) System
Primary Role: Supports sustained energy for longer-duration, lower-intensity activities.
Primary Fuel: A mix of fats and carbohydrates, depending on the intensity.
Hyrox Application: Predominantly used during running segments and to maintain a steady pace throughout the event.
These systems don’t operate in isolation; they work together with different contributions depending on exercise intensity and duration.
Why Training Zones Matter
Training effectively means hitting the right intensity zones to maximise energy system adaptations. Each training zone targets a specific energy system, and sticking to the correct zones ensures that you build the appropriate physiological changes for your performance goals.
Zone 1 & 2 (Low Intensity / Aerobic Base): Training in these zones helps build your aerobic foundation. It improves fat oxidation, making it easier for your body to sustain lower-intensity, longer-duration activities efficiently. Running at Zone 2 helps boost cardiovascular efficiency and stamina, which is vital for maintaining pace throughout the entire Hyrox event.
Zone 3 (Aerobic Threshold / Tempo): In this zone, you're increasing intensity to improve your aerobic capacity and in turn increase the ceiling of aerobic threshold. Increasing your aerobic threshold creates the opportunity for you to maintain higher efforts without ‘hitting the wall’ – keeping you in control throughout and therefore improving your output across the the race as a whole.
Zone 4 & 5 (High Intensity / Maximal Effort): These high-intensity zones rely heavily on carbohydrate utilisation for energy, the increase in intensity will see an increase in lactate production. Training in these zones improves your anaerobic power and can help you handle efforts like sled pushes, high-speed rowing, and rapid transitions. Effective training in Zones 4 and 5 allows you to maximise your ability to access quick energy during demanding moments.
Effective Training for Hyrox Success
To ensure you're targeting the right energy systems and achieving the best results:
Stay in the Correct Zone: When you train aerobically, it's crucial to stay in lower training zones to build efficiency. Going too hard can push you out of the aerobic zone, reducing the effectiveness of this foundational training.
Structured Progressions: The combination of threshold and high-intensity work will build your ability to push through fatigue. Gradually increasing intensity helps you adapt without overtraining or burning out.
Cross-Train Between Systems: Hyrox is unique in its frequent transitions between running and strength elements. Training each energy system allows you to handle these shifts effectively and sustain pace and power throughout the entire race.
