Running Guide For Hyrox: Everything You Need To Know

A Hyrox race invovles 8 x 1km runs each followed by these functional workout stations:

Ski, Sled Push, Sled Pull, Burpee Broad Jumps, Row, Farmers Carry, Lunges & Wall Balls

What most people don't know though is the exact distance you'll cover during a Hyrox race including the 8km runs as well as moving through Roxzone (the no mans land between the external running lap and the station zones inside the running lap. Hyrox make sure every race is 8.7km with a 15m variance. The distance covered in the Roxzone and around the running laps may vary quite a lot and that can be reflected in your split times. The reality for most of us is that running will make up over 50% of your race so you've got to make sure you're run fit.

Types Of Run Workouts

Aerobic / Zone 2

These runs are those all important conversational pace social runs that build your aerobic base. They're performed at around 60-70% of your maximum heart rate and although not effortless you should feel pretty comfortable if you keep it in this sweet spot. Don't worry about pace here it's all about getting the slow twitch, lactate clearance benefits that slow running gives you and fast running does not. Over time you should notice you're able to hold the same pace throughout your run without elevating the HR. As you progress further you should notice your pace coming down whilst holding the same HR. These are two great signs that you're progressing and getting more aerobically fit. See if you can build up to an hour of running continuously without stopping whilst keeping your HR in the suggested zone and maintaining a consistent pace throughout.

Tempo Run's

These workouts are sub-threshold efforts in and around your zone 3 / 70-80% of max hr. Tempo run's are typically structured with moderate length intervals from 8-20 minutes. I personally think these run's are underrated, especially for those of you who can't commit to lots of hours each week running. They're pushing your body more than zone 2 but equally don't create as much fatigue as threshold runs. A classic tempo workout I like to prescribe is:

10 mins zone 2 warm up

10 mins lower zone 3.

2 mins walk/jog active recovery

10 mins mid zone 3.

2 mins walk/jog active recovery

10 mins upper zone 3

6 mins cool down

Total 50 mins

Threshold Workouts

The king of all run workouts. Not for the faint hearted but if you want bang for your buck and a great return on your energy investment this is the one for you. You actually have two "thresholds". Your aerobic threshold, also known as lactate threshold 1 (LT1). This is the point in which your bodies demand for energy can no longer be met by the aerobic system alone and so starts burning glycogen for fuel. This is where anaerobic glycolosis starts and where lactate substrates start building gradually.

Your second threshold, lactate threshold 2 (LT2) is your anaerobic threshold or lactate turn point. When you pass this second threshold your effort levels are noticeably unsustainable and lactate rises rapidly resulting in your inability to hold such efforts for more than several minutes. For most people this is around 80-95% of max HR and the threshold we more refer to in the name of this particular workout.

A great Hyrox specific run session I like to program for my clients is an over / under threshold workout like this:

10 mins warm up

Drills & strides (important for faster workouts especially)

8 x 800m alternating over/under threshold pace

60 secs rest in between each interval

5 mins cool down

Total 8.5-9km

Progressive Runs

Great for those mid to late week runs where you're carrying a bit of fatigue but still want to get in a good session. These continuous runs start off a little slower and get progressively quicker towards the end. They're a great way to get quality running in without the mental challenge when you set out. It also helps to ease sore legs into the run & recreates the challenge that races pose getting more challenging as the race goes on.

Compromised Running

Many people say there's no such thing as compromised running, just running. Well I'm not one of those people. Yes, I agree that most of your focus should be on improving running on it's own. However, there's no getting around the feeling of running after those Hyrox stations. I think it's hugely beneficial to practice this in training in the race specific prep phase around 6-8 weeks out from your race. Mixing 30 secs up to 2 minutes of running wit ergs and stations helps to recreate the feeling you'll have on race day. In this way you can mentally and physically prepare yourself for what's to come.

Endurance / Long Runs

These run's are another one that is underrated in my opinion. It's easy to focus on the fancier tempo work, threshold intervals etc but ultimately Hyrox is an endurance race. The aim is not to stop and for that you need a big engine and the ability to endure your pace as your heart rate inevitably sky rockets. A long run is very relative to your ability and it may be the same as your aerobic run where the goal is to build up to run for 60 minutes without stopping. Equally you may have 90 minute 10 miler or even 1/2 marathon in mind. The point is that we must push our individual boundaries on enduring running, whether that is for distance or time. I believe there is great importance on being able to run for 60-90 minutes. Ultimately this is also the length of a Hyrox race so you're going to have to get used to enduring discomfort for that length of time anyway.

Injury Prevention

The one caveat I would add to this is the avoidance of injury. That goes for all running in fact. Injury prevention is the number one priority and the one and only thing that can hinder progress in the long term. Someone who is not nailing every session perfectly but can keep niggles and injuries at bay is going to out perform someone who smashes every session but picks up recurring injuries resulting in training set backs.

Training Splits

4 Day Split

The minimum for Hyrox in honesty

2 strength workouts, 1 upper, 1 lower with a specific conditioning finisher

1 aerobic / endurance run (alternating weekly)

1 tempo or progressive / threshold interval session (alternating weekly)

5 Day Split

2 strength workouts, 1 upper, 1 lower with a specific conditioning finisher

1 compromised station focused session utilising ergs in the general prep phase (more than 8 weeks out) and running thrown in for a true compromised feel in the specific prep phase (last 8 weeks)

1 aerobic / endurance run (alternating weekly)

1 tempo or progressive / threshold interval session (alternating weekly)

6 Day Split

2 strength workouts, 1 upper, 1 lower with a specific conditioning finisher

1 compromised station focused session utilising ergs in the general prep phase (more than 8 weeks out) and running thrown in for a true compromised feel in the specific prep phase (last 8 weeks)

1 aerobic / endurance run

1 tempo or progressive

1 threshold interval session

Come Join Us

Finally, if you're local to Mudeford, Christchurch, I'd like to invite you to join our local run club. We have a range of runs from easier social runs to tempo and threshold interval sessions. We have an active group that loves getting out and about to local park runs and for long runs at weekends to. You can join any of the following running sessions

Tue intervals 6:30am & 6:30pm

Thu easy / tempo run 6:30am

Meeting Point: Advantage Padel Mudeford:

https://maps.app.goo.gl/FUgKMVGBZ77U3mvp9