Effective Run Training for Hyrox: Powering Your Performance

What is Hyrox?

Hyrox, a rapidly growing fitness phenomenon, combines functional workout stations, interspersed with a 1km run, creating a unique test of endurance and strength. While the 8 workout stations often dominate training plans, it's crucial to remember that the 8km run constitutes a significant portion—50%—of the overall race.

This blog will delve into the essential components of effective run training for Hyrox, explaining what to include and, more importantly, why each element is vital for success.

Power up the right engine for Hyrox success

In a Hyrox race, the name of the game is energy. You need to produce as much of it as possible, as efficiently as possible, for the entire event. To understand how to train for that, let's look at how your body's "engines" work.

Think of your body as having three different engines that it can use for power. Each one is for a different job, but they all work together.

Engine 1: The Diesel Engine (Your Aerobic System)

This is your main engine for endurance. It runs on a mix of stored carbohydrates, fat, and—most importantly—oxygen. It's incredibly efficient and can run for hours at a steady pace. This is the engine that powers you through the 1km runs and keeps you moving through the whole race.

• Pro: It's a long-lasting, reliable source of fuel.

• Con: It's not built for speed. If you try to go too hard, it can't pull in oxygen fast enough to keep up.

Engine 2: The Turbo Engine (Your Anaerobic System)

When you need a burst of power for a tough station, like the sled push —your body fires up the Turbo Engine. This engine runs on stored carbohydrates (glycogen) and doesn't use oxygen. It gives you a lot of power, fast.

However, it's not a clean burn. Using this engine produces by-products (like lactate) that create that familiar muscle burn, and you can only keep it running for about 90 seconds to two minutes before you're forced to slow down.

• Pro: Delivers a big surge of power when you need it.

• Con: Burns out quickly and creates fatigue.

Engine 3: The Rocket Booster (Your Creatine System)

For short, explosive movements like a burpee broad jump, you need instant power. That's when your body hits the Rocket Booster. This engine uses a high-energy fuel called creatine phosphate stored directly in your muscles.

• Pro: The fastest, most powerful energy you have.

• Con: The fuel tank is tiny—it's empty after about 10-15 seconds of all-out effort.

It’s Not a Switch, It’s a Mixer

Your body is smart. It doesn't just use one engine at a time. It constantly blends power from all three to meet the demand. You're cruising on the run with your Diesel Engine, then you kick in the Turbo for the rower, and use a quick blast from the Rocket Booster for the first few pulls.

The key is that your Diesel Engine (aerobic system) does more than just power your runs; it's also what helps you recover from using the other two engines. A more efficient aerobic system clears out that muscle-burning fatigue faster, so you feel fresher for your next run.

Ultimately, the foundation of all Hyrox training is building the biggest, most efficient Diesel Engine you can. Making the aerobic system more efficient & getting better at working in & recovering from higher intensity work is vital.

And that’s where the first part of your run training begins:

Effective Run Training for Hyrox:

Long, Easy Runs.

To make your body more efficient at moving & using oxygen, you need to spend time, well, moving and using oxygen. Building an aerobic base is crucial to a successful Hyrox. Therefore, building an easy pace distance run from 45 to 60mins should form the foundation of your run training. These can be done to build aerobic capacity & endurance or used over a shorter distance as recovery runs.

Think zone 2, rate of perceived exertion 7-8 out of 10. Heart rate at 75% of your max at least once per week.

These runs will improve how efficiently your body can mobilise oxygen around your body. The better it can do this the quicker you can run before the other energy systems have to turn up their dials.   

Threshold / Tempo Runs

These should be focused on improving your ability to work at your lactate threshold & ability to recover during spells of high lactate. Let’s face it, quad lactate is going to be pretty high after those sled pushes & walking lunges.

Your rate of perceived exertion for these sessions is 8/10, with a typical session involving 6 – 8 x 1600m (mile) reps with 1-2min recovery.

A good beginner session is 4 x 4 minutes, but progressively, you’ll be able to sustain the threshold for longer, building up to longer but fewer reps. This is often referred to as a tempo run.

Intervals / VO2 Max

Plan to include this training only once you have an established balance of the above sessions already in your program. A VO2 Max interval is executed at a higher intensity, typically feeling like a 9/10, and ranging from 3 – 10 minutes, with equal (or slightly less than).  This training is real heart & lung stuff, increasing your body’s uptake of oxygen.

From experience of working with Hyrox athletes, here are some mistakes I see, why and tips to avoid them:

1.      Prioritising too much time on the events. Instagram has hyped up the Hyrox events because they look way more exciting than running loops of a warehouse! However, a strong run will see a much greater improvement in performance & overall time. Practice the events, improving technique will win you vital seconds and avoid penalties, but it shouldn’t be where you spend the majority of your training time.

2.      Not spending enough time on long, easy pace runs. This type of training is where the main engine is fuelled. But remember to keep them easy, you should be able to hold a conversation. A more intense session won’t improve the diesel engine but will fatigue you more than is necessary, impacting your ability to recover and train again.

3.      Going too hard. Remember, Hyrox will likely take you 75 minutes plus. This is not a period your body can sustain at a high pace. Build & rely on the aerobic diesel engine, get to know your running pace and what your ‘tempo’ pace is and keep an eye on your watch!

As a certified running coach, I know the importance of programming these essential components. If you need support on how to fit these into your training, whilst crucially avoiding injury, drop me a message now.