Introduction
Hyrox is a unique fitness event that combines running with high-intensity functional exercises, and it has exploded in popularity over the last year or so. Running makes up nearly 50% of the entire event, and so working on your running is the single highest leverage thing you can work on if you want to improve your Hyrox performance.
In this post, we’ll share targeted tips and strategies to help you boost your running performance in the context of a Hyrox event - covering everything from interval training and tempo runs to reassessment and tracking your progress.
Understanding the Running Demands of Hyrox
Hyrox events are designed around alternating between 1km runs and intense functional exercises, so to do well you need the stamina to run hard and fast in relatively short bursts, and recover quickly.
A strong running performance is crucial because it sets the pace for your entire event. If you struggle on the run segments, the subsequent functional exercises will feel even more punishing.
Assessing Your Current Running Fitness
A good way to establish a baseline for your training is to do a timed 1km run. After a thorough warm up, just head out and see how quickly you can cover 1km. This baseline will help you track your progress as you train. Try to pace it evenly; if you sprint straight out of the gate, you’ll quickly fall apart and your 1km time will be worse than it would have been if you had started with a more conservative pace.
Pay attention to your pace, heart rate and overall effort during the run. This will help you determine whether you need to work on your speed, endurance or (most likely) a combination of both.
Training Strategies to Enhance Running Performance
Interval Training
Interval training is a proven method to boost both your speed and overall cardiovascular fitness. Interval training doesn’t have to be complicated - it can be as simple as running 400m at a fast pace, followed by 3-5 minutes rest, repeated five times.
To make your interval training more event-specific, you could also try 1km repeats. After a thorough warm up, run 1000m at your target Hyrox pace, followed by a 3-4 minute recovery walk or gentle jog. Repeat this 3-4 times.
Don’t make the mistake of thinking 1000m repeats are the only intervals worth training, though; the shorter distances are a fantastic way to boost your overall speed, and shouldn’t be neglected.
Tempo and Steady-State Runs
Integrating tempo runs into your training is a great way to boost your ability to clear lactate, which is critical for a Hyox event. Usually run at just below your lactate threshold (which, roughly speaking, would be around 80-90% of your maximum heart rate), tempo runs should feel ‘comfortably hard’.
These types of sessions help your body to better manage metabolic stress, allowing you to maintain a faster running pace even as fatigue sets in.
Make Your Easy Runs Easy
Easy runs are as important as your high-intensity efforts, and play a critical role in your overall training strategy. Performed at a comfortable ‘conversational’ pace (often between 60-75% of your maximum heart rate), easy runs increase mitochondrial density and efficiency, laying the foundation for improved endurance.
The number one mistake we see runners make with their easy runs is not running them slowly enough. For most runners, easy runs will be slow enough that they could hold pretty much a full conversation with a runner running next to them, so resist the temptation to go faster.
Tracking Progress and Adjusting Your Plan
Using a fitness app or wearable device provides an easy way to track your pace, distance, heart rate and recovery times. If you’ve never looked at the numbers before, this data may seem overwhelming at first, but you’ll quickly tune into your stats and you’ll notice when your 1km times start to improve, or your easy pace gets quicker whilst maintaining the same heart rate.
You can also re-test your 1km time every 6 weeks or so and adjust your training intensity based on your progress. Listening to your body is key to prevent overtraining and ensuring steady, sustainable improvements.
Conclusion
Improving your running for Hyrox is all about understanding the unique demands of the event, assessing your current fitness level, and adopting a well-rounded training strategy which incorporates running at faster, slower and steady paces.
By incorporating interval training, tempo runs and easy runs into your Hyrox training routine, you’ll soon see the difference in your running, and by extension, your Hyrox performance too.
Coach Amanda Grimm, UK Athletics certified, Online Running Coach for We Run