hyrox running training tips to go faster in your next hyrox race
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Here at 5 training tips to help you run faster in your next hyrox race, with the 8km+ of running representing over 50% of the hyrox race workout, it can be the best place to focus to improve your overall hyrox race time.
Having applied these 5 techniques myself I’ve managed to cut my 1km split times from an average just over 5 minutes to just over 4 minutes, shaving off over 8 minutes to my total hyrox race time.
Technique tip number 1 - its time to get fast and furious and put an Usain lightning bolt in your stride with some fasted paced / sprinting at a distance of between 400 to 800m.
Why you may ask? Well while hyrox is an endurance sport, it is important to develop the adaptions in our bodies to run fast, and this can be an area that is easy to overlook but can pay dividends in your race.
Sprinting fast is something that many of us as average athletes may not have done since sports days at school many years ago. But developing those fast twitch muscle fibres through these short distances will make you a more rounded and stronger runner.
Developing that ability to be more explosive in your running is important.
Pacing ‘Consistency is king’ quite literally, as if we look at the average 1km split running times for the elite 15 athletes in the sport, we see that relative to rest of us, they will run a significantly more consistent time across each of their 1km segments.
Each of us need to establish a training pace that is right for us, and measure and track in our training session if we are getting more consistent in out first and last 1km in our 1km repeat training session.
Technique tip number 3 is to integrate comprised running into your training, so whilst it can be helpful and advised to have specific and separate strength and running training sessions, it is also important to bring those two components together in our training and complete workouts that require running on pre-fatigued legs, as this will mimic the reality of what we face in our hyrox race.
An example workout for this and you may want to give it a go yourself is 20m sled push, into 1km run, into 50m of weighted lunges, repeated for 3 rounds.
The 1km split after the sled push is often the run that most athletes will find slower and by repeating this workout you will see your ability to maintain a faster and more consistent pace even after the likes of the sled push improve.
Number 4 is long / tempo and or zone 2 runs at a slower pace, here we are really focused on duration and heart zone training. In terms of how long should these runs be anywhere between 70 to 120% of your total hyrox finish time. The main thing here is that you are getting your body used to continuous non-stop cardiovascular exercise for a similar length of time that it will take you to complete hyrox. What you are aiming for here to really build that aerobic base and capacity overtime.
In terms of zone 2 running, the benefits of this are widely published, in short it will help your body get more efficient at how it transfers oxygen around the body and clearing lactic a by-product of exercise in your body. If you have a fitness wearable this should be able to help guide you on when you are running in a zone 2 pace, if you don’t have one a rule of thumb is - are you running at a pace you and still maintain an conversation, if so you are likely in zone 2, so hold that pace.
Number 5 over paced 1KM splits Whilst this may seem obvious, doing this on fresh legs at a pace that is going to slight above what you expect to do in your race, is going to prepare your body and your mind to know what it feels like to run hard and achieve your desired pace, doing this as a separate session without any strength / weighted exercises, means it more likely you will be able to put your max effort into this and when do bring running and strength work components together, you’ll be well placed to hit those slightly slower 1km split time you’ve gone in mind for your race.