#Hyrox Running

Improve your Hyrox running pace 🔥 When you run at increasing paces, you’re training your body to become more efficient at handling race demands. Here’s how it works: 🧬 Lactate Clearance: By progressing from moderate to very hard efforts, you teach your body to process and clear lactate more effectively, so you can keep pushing without fatiguing too quickly. 🔋 Multi-Energy System Training: Starting at a moderate pace, moving to a hard effort, and finishing with a sprint helps activate multiple energy systems, building endurance and speed simultaneously. 🧠 Race-Ready Resilience: Practicing intensity shifts prepares you mentally and physically to handle Hyrox-style pace changes and finish strong. Here’s the Workout (7-min intervals): Aim for 3-6 rounds depending on your level 4:00 run at RPE 5-6 (moderate pace) 2:00 run at RPE 6-7 (moderately hard pace) 1:00 sprint at RPE 8-9 (very hard) Rest for 2 minutes between rounds This workout is straight from Week 7 of my 12-Week Hybrid Hyrox Program — designed to improve endurance, speed, and power for Hyrox athletes. Comment “123” to get access to the full plan for an entire year 🙌🏼💛 • • • • • #hyrox #hyroxtraining #running #interval #intervaltraining #cardio #sprinttraining #runmotivation #fitnessinspo #fitnesstips #gymmotivation #fitnesslover #functionalfitness

Here’s the truth ⬇️ I’m far from being the best runner and I do think it’s what I need to improve the most if I do another HYROX. (Like many of you out here). So here’s my best tips I follow myself and what I’ll focus more on training for my next race. 🏁 DURING race: 1️⃣ Do NOT get dragged into sprinting. Some guys and girls start/are REALLY fast and it’s easy to get carried away. But you don’t know if they’ll tank on station 2 or if you’re in the same wave as a podium king/queen, so stick to your pace! Specially the first 2/3 runs, take it easy. You can always go faster later if you’re still feeling fresh. 2️⃣ Take time to settle Treat the first 200 m of the run after each station as reset pace. Focus on your breathing and posture, only then build back to your pace. 🏁 BEFORE race (training): The main limiter in your runs is how well you can handle compromised running AFTER heavy functional stations. So focus on: 3️⃣ Training compromised running Alternate intervals of running with leg work. Teaches you to maintain pace under fatigue. 4️⃣ Zone 2 base: Do 1–2 weekly steady runs at conversational pace to build endurance. It’ll help keep HR lower during the race (and delay fatigue). 5️⃣ Threshold intervals Run 800–1000 m repeats at your lactate threshold pace (~10 km pace). Get used to the distance and test feeling how much you can push in that time while considering there’s a station right after 🤡 No one said it would be easy 🤣 but it sure is worth it! PS does anyone else think I look like a little happy penguin with my flag 🤣🤣 #hyroxme #hyroxworld #hyroxtraining #hyroxindia #hyrox #runningtips #runtips #runindubai #rundubai #running

Running 8km for HYROX won’t make you good at HYROX.☝🏻 I learned this the hard way. On paper it makes sense - race is 8km, so you run 8km. In reality? Completely wrong. HYROX isn’t a running race… It’s a compromised running race. If you don’t train that properly, you’ll fall apart halfway through. Here’s what your running should actually look like: 1. Build your engine (Zone 2) 60–75 minutes, easy pace. Heart rate controlled, ego left at home. This is what keeps you moving when everyone else is dying at km 6–7. 2. Threshold work (race pace control) 4x2km or 5x1km at race pace Short rest (60–90 sec) This is where you stop “surviving” race pace and start owning it. 3. Compromised running (this is the game changer) 800m–1.2km runs straight into stations Repeated for rounds This is HYROX. Not fresh legs. Not clean pacing. Transitions are where most people lose the race. 4. Post-station runs (the real test) 400–800m after stations, at race pace Heavy legs. High heart rate. No excuses. This is the difference between holding pace… or completely blowing up. If your training doesn’t include this… You’re not training for HYROX - you’re just running. Comment “HYROX” and I’ll show you how to structure this properly 👇🏻

Running makes up majority of a Hyrox so your training needs to have a good amount of running I find intervals as an easy way to get in mileage 4 X 800m / :60 Rest 6 X 400m / :45 Rest 8 X 200m / :30 Rest ——————————————— 8 X 1:45 Max Run / :45 Rest 8 X 1:15 Max Run / :45 Rest Into… 4 X 200m Run / :45 Rest ——————————————— 10 X 1:30 Max Run / :45 Rest Into… 5 X 400m Run / :40 Rest ——————————————— Every 3 Min X 16 - 600m Run - ——————————————— 3 X 1K / :60 Rest 6 X 600m / :45 Rest 9 X 200m / :30 Rest ——————————————— 16 X 1 Min Max Run / :30 Rest ⚠️These are 6 separate workouts not one big one⚠️ #hybridfitness #hyrox #running #wearestrongasoak #honeystinger

This is how you get seriously fast at Hyrox! 💨 After 14 Hyrox races I’ve found these 3 intervals were the best to get me my goal times: 1. 800x800 🥵 One of the hardest runs you’ll ever do (it made my wife cry) 6 rounds of 800m @ Hyrox Pace 800m @ 1 minute slower 0 rest Example of my paces: 6x 800m @ 3:45km 800m @ 4:45km Why it works: You use that slower pace as your “recovery” & that simulates Hyrox. You need to get use to recovering on the stations, it’s a race where you’re always active. 2. 400x400 💨 The same format but faster 6x 400m @ 20 seconds faster than Hyrox pace 400m @ 1 minute slower Why it works: This is your speed workout. This will get you fast enough to make your Hyrox pace feel steady. You really want to push on this one. 3. Roxzone Run 🥇 This separates the good from the great. 1km warm up 4x 1.2k @ Hyrox Pace 60 seconds rest between rounds 1km cool down Why it works: This run simulates the Roxzone. In Hyrox you do 1km laps & around 200m of Roxzone each round. If you want a fast time you want to run that 200m. This perfectly simulation for race day. #hyroxrun #hyroxrunning #runningworkout #runningtips #hybridathlete

Want to build real HYROX race speed? Sprint work trains your body to run under fatigue — and recover faster between stations. Here are 2 workouts that are WAY better than just grinding out 1km repeats: Tag your HYROX partner who needs to try these 👇🏻 Need help training for your HYROX race? Work with me for 1:1 performance coaching. Apply via the link in my bio & book a call in my diary. Coach K 🤍 Fuelled by @womensbest

HYROX RACE TIPS: RUNNING ⬇️ 1. WEAR RUNNING SHOES. Over half the race is running so leave your flat lifting shoes at home! I race in a lightly cushioned speed shoe. While I wear carbons for road races, their stack height is too high for quick transitions in/out of the rower, lunges, etc. My favs are the @brooksrunning Hyperion and Launch, but any lightweight running shoe will work. Test them out in your training (ideally in a race sim), and make sure your heel doesn’t slip during the sled push! 2. RUN IN THE ROX ZONE. Doesn’t this mean you’re running more than 1K!? Yes! Walking in the transition zone will cost you a ton of time. Grab water and/slow down if you need to, but keep it moving. Train with intervals over 1K so your body gets used to the extra bit of running. 3. TRAIN COMPROMISED RUNNING. Just like triathletes do brick workouts, you need to train running on tired legs after the stations. Your legs will feel heavy after sleds, lunges, and carries specifically… so train for it! Use these training sessions to build the habit of: ✔️ Staying upright ✔️ Relaxing your shoulders ✔️ Keeping your cadence quick 4. USE THE FIRST 200M TO RECOVER. Your heart rate will spike after strength stations. Don’t panic!! Use the first 200m to control your breathing and settle into a rhythm if you need to. 5. DON’T HOLD BACK! My biggest regret was saving energy for reserves I didn’t need. Pick people off and pass them! Go harder than you think you can and trust your training. What other tips do you want to see?? #hyrox #hyroxtraining #hybridathlete #hyroxworld #run #runnerswholift #brooksrunningcollective #hyroxfamily

In HYROX, the first run and ski can make or break your race👀 Here’s why… ❌ You’ll BREAK your race if you: - Go out way faster than you are used to running in training - Become erratic on the ski - Lose control of your breathing - Focus on what everyone else is doing around you - Attempt to hold a quicker pace on the ski erg than you have in training ✅ However, you’ll MAKE your race if you: - Go out at a pace you are used to running in training and can sustain throughout the race - Focus on your technique and strokes/minute on the ski - Stay in control of your breathing - Focus on yourself - Stick to the plan and hold a pace on the ski erg that you’re used to sustaining in training It’s a long race, stay in control and focus on your race. Use others around you to pace you if you’re competitive but only if it helps you stick to your plan. Trying to stick to someone’s else race plan will not work, remember that! DM me ‘READY’ for online coaching to take your training & performance to the NEXT LEVEL🚀 ___________________________________________ #hyrox #hyroxuk #hyroxathlete #hyroxtips #hyroxtraining #fitnessracing

HYROX is not just about running fast; it’s about running fast under fatigue. 🏃‍♂️💨 That’s where compromised running workouts come in. Here’s one I did recently to dial in that skill: 🔥 Workout: 10-min Warm-Up - 10 Sets of: 20 Jumping Squats immediately into… 20 seconds at sprint effort 40 seconds at intended HYROX pace 1:00 Walking Rest - 10-min Cool Down Jumping squats simulate the fatigue you’ll feel during movements like wall balls or sled pushes, while the intervals teach your body to maintain control and composure even when your legs are screaming. Why is this important? HYROX challenges you to transition seamlessly between strength stations and running. If you can’t hold your pace after the sled push or burpee broad jumps, you’ll lose valuable time. Workouts like this force your body to adapt to the demands of those transitions—helping you stay strong and consistent when it matters most. Our next training block on @movefastliftheavy 365 is designed to help you peak for the following races: HOUSTON MALAGA DC BELGIUM MONTERREY SHANGHAI COLOGNE WARSAW SHARJAH TAIPEI PARIS GRAND PALAIS MIAMI BEACH BAECELONA ATLANTA BANGKOK Put in the work now so you can crush it when race day comes. Let’s get after it! 💪🏽 #movefastliftheavy #hyroxtraining #comprimisedrunning #functionalfitness #hybridathlete

Hyrox explained in under 50 seconds. 8km run. 8 stations. #hyrox #hyroxworld #hyroxger

Hyrox Speed Circuit 1️⃣ Run 400m 2️⃣ Burpee Plate Jump 20 reps 3️⃣ SkiErg 200m 4️⃣ Wall balls 20 reps 🔁 3-5 rounds Man haven’t done a hyrox circuit in a while so it feels good to be back! Sometimes I like to switch it up and finish my workouts with a hyrox circuit at a faster pace to see where I’m at. Let’s just say I have a lot of work to do. #hyrox #circuit #hiit

If the runs destroy you in HYROX but you’re fine in training… here’s why ⬇️ You’re not conditioned to race intensity. HYROX = 8km of running under fatigue. You can handle 8K fresh… but not after sleds, burpees, and lunges. ✅ Fix: - Build your aerobic base with zone 2 work - Add threshold intervals - Practice running tired, stack runs after machines You’re pacing it wrong. Everyone smashes the first run… and crashes by the Ski or Sleds. ✅ Fix: - Start slower than you want - Stay consistent - not fast - Treat the first 2 runs as your warm up HYROX rewards smart, fatigue resistant running, not speed. Follow for more HYROX beginner tips 🤍 #hyrox #hyroxtraining #hyroxtips