Training for a Hyrox race? Running is key, as it constitutes 50% of the event.
We have included a 12 week Hyrox running training plan to help get you ready for your event.
Our Hyrox running training guide provides essential tips and tailored workouts to improve your running performance.
As an elite runner and UESCA-certified running coach, I will explain how to incorporate running into your training regimen for maximum results.
Key Takeaways
- Running is crucial in Hyrox training, making up 50% of the event; focus on pacing and recovery to enhance performance.
- Building aerobic capacity through easy runs, long-distance runs, and high-intensity intervals is essential for improving endurance and speed.
- Integrating strength training with running workouts and implementing Hyrox simulation sessions prepares you for the physical demands of the race.
The Importance of Running in Hyrox Training
Running is a vital part of Hyrox races, making up 50% of the event. It’s not just about how fast you can run but how well you can maintain your pace while transitioning between running and functional fitness exercises.
This dual demand is what makes Hyrox training so unique and challenging. Focusing on running training substantially impacts your overall performance in Hyrox races.
Incorporating simulated Hyrox sessions into your training program can provide invaluable insights into your exercise pacing and recovery needs during the competition.
These simulations allow you to test different race strategies, ensuring you find the most effective approach before the event. Understanding how to pace yourself and recover quickly between exercises can be the key to crossing the finish line faster and stronger through time training.
Running training isn’t just about logging miles; it’s about strategic preparation. Prioritizing running in your Hyrox training plan builds the stamina and endurance needed to excel in the race. Whether through easy runs to build aerobic capacity or high-intensity intervals to boost speed, every run brings you one step closer to your Hyrox goals.
Building Aerobic Capacity for Hyrox
Building aerobic capacity is the foundation of any successful Hyrox training plan.
Easy runs are a staple in this process, helping to build necessary endurance and aerobic capacity while promoting recovery. These runs, typically at a slower pace, allow your body to adapt to longer activity durations, enhancing your overall cardiovascular fitness.
Long-distance runs are equally crucial for Hyrox athletes.
These runs improve your overall aerobic fitness and prepare you for the endurance event required in Hyrox events.
Incorporating long runs into your training regimen ensures your body can sustain prolonged physical activity, which is essential for Hyrox races.
Tempo and interval runs are vital to further boost your fitness and 1km times.
These high-intensity running workouts enhance both speed and boost your lactate threshold, allowing you to improve your race pace.
Integrating tempo and interval runs significantly boosts your performance, preparing you to tackle the demands of a Hyrox competition.
Integrating Strength Training with Running Workouts
Balancing strength training with running workouts is a key consideration of Hyrox training, particularly if you come from a fundamentally running or strength-based background.
A recommended approach is to maintain an even split between running and strength workouts, slightly favoring strength training.
However, this does, of course, depend on your experience; if you have never run 1 mile, for example, you may first test yourself on a couch to 5k or couch to 10k program to move your running forward.
The balance between strength training and running ensures that you build the power and strength conditioning needed to enhance your running performance and reduce injury risk.
Incorporating strength movements like single-leg squats, deadlifts, and overhead presses into your training sessions is essential. These have the added benefit of helping your running form.
These exercises build substantial strength for challenging movements, which is crucial for Hyrox events.
The synergy between running and strength training ensures that your body is well-prepared for the diverse demands of a Hyrox race.
Specific Running Workouts for Hyrox
Specific running workouts are the cornerstone of a successful Hyrox training plan.
Various runs, such as tempo runs, hill sprints, and fartlek training, enhance both speed and endurance.
These workouts are designed to challenge your body in different ways, ensuring well-rounded running fitness
A typical Hyrox workout might include two or three rounds of these exercises, with a suggested rest period of 90 seconds between rounds to ensure adequate recovery.
This structured approach allows you to build endurance while improving your ability to recover quickly, which is crucial during a Hyrox race.
After completing all the rounds, it’s recommended to take a three-minute rest to fully recover before moving on to other exercises. This ensures you’re ready to tackle the next part of your Hyrox training session with maximum efficiency and effectiveness.
Compromised Running: Combining Functional Fitness with Runs
Compromised running is a game-changer when preparing for Hyrox races.
These sessions simulate the fatigue experienced during the actual race, significantly improving your muscular endurance.
Running sub-optimally due to fatigue from previous exercises is key to preparing for the real-life challenges of a Hyrox race.
Integrating functional fitness movements like sled pushes and burpee broad jumps can enhance your running performance, making these sessions an essential part of your training plan.
Your training sessions should incorporate leg fatigue through variations of sled pushes, pulls, lunges, or squats alongside running. This approach enhances muscular strength and significantly boosts running capabilities, ensuring you’re well-prepared for the demands of a Hyrox race.
From experience, adding these sessions will prepare you for race day; when I used to race triathlon, brick sessions when you go straight from the bike to run, for example, really prepare your legs for what is to come. Here, you are aiming to get that same feeling, so you are conditioned to it come race day.
Hyrox Simulation Sessions
Hyrox simulation sessions are critical for preparing for the specific demands of the competition. Practicing race techniques and refining transitions during training sessions helps athletes prepare for the actual event.
Running under fatigue is a common scenario in Hyrox races requiring strategic pacing.
The concept of compromised running is akin to running after extensive uphill climbs, which can significantly impact performance.
Learning to run on heavy legs during training improves your overall running performance during long runs.
Including a variety of exercises in Hyrox simulations addresses specific weaknesses and enhances overall performance.
Hyrox Running Training Plan Progression Table
Remember its always worth checking in with a doctor or medical professional before starting a new training routine.
12-Week Program Overview
This progression table helps you systematically build running capacity for Hyrox competition. Each week includes four key running workouts: Easy Run, Interval Session, Tempo Run, and Long Run.
Beginner Level
Feel free to swap out the sessions or repeat a week if the workouts feel too hard.
| Week | Easy Run | Interval Session | Tempo Run | Long Run | Weekly Volume |
|---|---|---|---|---|---|
| 1 | 20 min (run/walk) | 6 × 30 sec fast/90 sec walk | 15 min (run/walk) | 30 min (run/walk) | 75-90 min |
| 2 | 25 min continuous | 8 × 30 sec fast/90 sec walk | 18 min continuous | 35 min (run/walk) | 90-105 min |
| 3 | 25 min continuous | 4 × 1 min fast/2 min walk | 20 min continuous | 40 min continuous | 100-115 min |
| 4 | 30 min continuous | 5 × 1 min fast/2 min walk | 22 min continuous | 45 min continuous | 110-125 min |
| 5 | 30 min continuous | 4 × 2 min fast/2 min jog | 22 min (5 min easy/12 min mod/5 min easy) | 45 min continuous | 110-125 min |
| 6 | 35 min continuous | 5 × 2 min fast/2 min jog | 25 min (5/15/5) | 50 min continuous | 125-140 min |
| 7 | 35 min continuous | 3 × 3 min fast/2 min jog | 25 min (5/15/5) | 55 min continuous | 130-145 min |
| 8 | 40 min continuous | 4 × 3 min fast/2 min jog | 30 min (5/20/5) | 60 min continuous | 145-160 min |
| 9 | 40 min continuous | 2 × 5 min fast/3 min jog | 30 min (5/20/5) | 65 min continuous | 150-165 min |
| 10 | 45 min continuous | 3 × 5 min fast/3 min jog | 35 min (5/25/5) | 70 min continuous | 165-180 min |
| 11 | 45 min continuous | 2 × 8 min fast/4 min jog | 35 min (5/25/5) | 75 min continuous | 175-190 min |
| 12 | 30 min continuous | 3 × 4 min fast/2 min jog | 25 min (5/15/5) | 45 min continuous | 110-125 min |
Intermediate Level
Feel free to swap out the sessions or repeat a week if the workouts feel too hard.
| Week | Easy Run | Interval Session | Tempo Run | Long Run | Weekly Volume |
|---|---|---|---|---|---|
| 1 | 30 min continuous | 4 × 3 min fast/2 min jog | 25 min (5/15/5) | 45 min continuous | 115-130 min |
| 2 | 35 min continuous | 5 × 3 min fast/2 min jog | 25 min (5/15/5) | 50 min continuous | 125-140 min |
| 3 | 35 min continuous | 3 × 5 min fast/2 min jog | 30 min (5/20/5) | 55 min continuous | 135-150 min |
| 4 | 40 min continuous | 4 × 5 min fast/2 min jog | 30 min (5/20/5) | 60 min continuous | 145-160 min |
| 5 | 40 min continuous | 3 × 1km fast/2 min jog | 35 min (5/25/5) | 65 min continuous | 155-170 min |
| 6 | 45 min continuous | 4 × 1km fast/2 min jog | 35 min (5/25/5) | 70 min continuous | 165-180 min |
| 7 | 45 min continuous | 2 × 2km fast/3 min jog | 40 min (5/30/5) | 75 min continuous | 175-190 min |
| 8 | 50 min continuous | 3 × 2km fast/3 min jog | 40 min (5/30/5) | 80 min continuous | 185-200 min |
| 9 | 50 min continuous | 5 × 1km fast/90 sec jog | 45 min (5/35/5) | 85 min continuous | 195-210 min |
| 10 | 55 min continuous | 6 × 1km fast/90 sec jog | 45 min (5/35/5) | 90 min continuous | 205-220 min |
| 11 | 55 min continuous | 4 × 1.5km fast/2 min jog | 50 min (5/40/5) | 95 min continuous | 215-230 min |
| 12 | 40 min continuous | 3 × 1km fast/2 min jog | 30 min (5/20/5) | 60 min continuous | 145-160 min |
Workout Intensity Guidelines
| Workout Type | Perceived Effort | Heart Rate Zone | Pace Description | Function |
|---|---|---|---|---|
| Easy Run | 4-5/10 | Zone 2 (60-70% max) | Conversational pace | Recovery, build base |
| Long Run | 5-6/10 | Zone 2-3 (65-75% max) | Comfortable pace | Endurance, time on feet |
| Tempo Run | 7-8/10 | Zone 3-4 (75-85% max) | Comfortably hard | Lactate threshold |
| Intervals | 8-9/10 | Zone 4-5 (85-95% max) | Hard effort | VO2 max, speed |
Adaptation Notes
- For those with running strengths: Consider adding a 5th running session per week
- For those with running weaknesses: Replace one easy run with cross-training (cycling, swimming)
- For injury-prone runners: Reduce volume by 20% and increase more gradually
- For time-constrained athletes: Prioritize the interval session and long run if limited on time
Compromised Running Integration
From Week 5 onward, consider replacing one tempo run with a "compromised running" session:
- Complete 3-4 rounds of a strength movement (e.g., 20 weighted lunges, 15 burpees)
- Follow immediately with a 400-800m run at moderate pace
- Rest 2-3 minutes between rounds
- Progress by increasing rounds, distance, or reducing rest
Nutrition Strategies for Hyrox Training
Proper nutrition strategies are vital for maintaining performance and recovery during Hyrox training sessions.
Hydration and nutrition are crucial, ensuring your body is well-fueled and ready for intense training. Proper nutrition should be prioritized both before and during training to optimize performance.
Carbohydrate consumption is critical for performance and recovery during training and competition. It is advised to increase carbohydrate intake 1-3 days prior to a Hyrox event to top off glycogen stores.
During the race, participants should bring carbohydrates like sports gels, chews, or sweets for quick energy boosts.
Energy gels are preferred for providing quick energy before workouts, ensuring you have the stamina needed for intense training sessions.
Recovery Techniques for Optimal Running Performance
Recovery is just as important as the training itself for optimal running performance.
Hydration is crucial in the days before a race, with a focus on drinking enough water and incorporating electrolyte-rich beverages to maintain balance.
Rest and recovery should be prioritized, especially when increasing the intensity of your training program.
Integrating recovery strategies into your training plan is crucial for long-term success and injury prevention.
Allowing your body the time it needs to recover ensures continuous improvement and peak performance on race day.
Tailoring Your Hyrox Training Plan
Creating a personalized Hyrox training plan is essential for maximizing performance.
Factors such as strengths, weaknesses, experience, and available time should be considered when designing your specific training program.
Setting SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals can enhance motivation and accountability in your training regimen.
For example, it could be specific to your running, being able to run 5 x 1km with 3 minutes of rest, with each repetition under 5 minutes in 3 months' time.
Monitoring progress through performance metrics helps in adjusting your recent training to ensure continuous improvement.
Summary
In summary, a comprehensive Hyrox training plan that integrates running workouts, strength training, compromised running, simulation sessions, proper nutrition, and recovery techniques is essential for peak performance.
By focusing on these key areas, you can significantly enhance your overall fitness and endurance, ensuring you’re well-prepared for Hyrox competitions.
Remember, consistency and dedication are key to achieving your Hyrox goals. Stay committed to your training plan, listen to your body, and continuously strive for improvement.
With the right approach, you can conquer any Hyrox race and achieve your personal best.
Frequently Asked Questions
Why is running so important in Hyrox training?
Running is crucial in Hyrox training because it accounts for 50% of the race, and focusing on it builds the stamina and endurance necessary for success. Embrace your running sessions to enhance your overall performance.
What types of runs should I include in my Hyrox training plan?
To optimize your Hyrox training, prioritize easy runs, long-distance runs, tempo runs, and interval runs. This balanced approach will enhance your aerobic capacity, speed, and endurance, setting you up for success.
How can I balance strength training with running workouts?
To effectively balance strength training with running, prioritize strength workouts slightly more, while incorporating key exercises like squats and deadlifts.
What are compromised running sessions, and why are they important?
Compromised running sessions are crucial as they replicate the fatigue of Hyrox races, enhancing your muscular endurance and readiness for race day.
How should I tailor my Hyrox training plan to my needs?
Tailor your Hyrox training plan by focusing on your unique strengths and weaknesses while setting SMART goals and monitoring your progress.
