HYROX PREP FOR RUNNERS

There is a large amount of running in HYROX -- 8k total through the whole race -- but if you are used to training just for running, you may not be fully prepared for the unique demands of HYROX.

What is HYROX?

HYROX isn’t just running - it is 8k broken in 8 1k segments repeated between dynamic high-load, high-skill movements that require strength and explosivity. Training and completing the race requires prepping your body to adapt to different demands and work under fatigue. The stations look as follows:

• Ski: 1000km

• Row: 1000km

• Farmers Carry: 200m

• Sandbag Lunges: 100m

• Sled Push: 50m

• Sled Pull: 50m

• Burpee Broad Jumps: 80m

• Wall Balls: 100 reps

Moving between stations means your body needs to be able to adapt to fatigue, recovery, stabilize and push through heavy loads. For runners, the key is to shift training to a blended style which works cardio and strengthand agility.

Prioritize Strength Training

For many runners, strength training comes with a certain amount of dread. But strength training can be a great supplement to a tradition running program and is a must for all HYROX participants. Each station requires strength in certain movement patterns which can be trained in the gym both by working on the specific event itself and by training similar movement patterns. For example, you can train a sled push by working on the sled push specifically or including step ups, lunges and inclined bench press exercises into your weekly routine. 

It is also important to change your set-rep scheme to mimic the distance or repetition demands of the race. You need to not just be able to lunge with a sandbag several times but to cover 100m. 

Don't Neglect Power

Power training is almost non-existent in traditional running programs, even for those who lift. Power is the ability to move something in the shortest amount of time possible -- consider the wall ball and burpee stations. These movements are explosive and require more than just strength to be done effectively. When incorporating power training, it is important to control load. Explosive movements are highly fatiguing for the body and the nervous system and change your energy availability for whatever activities you have planned later in that workout. It is important to work power under fatigue because of the structure of HYROX, but you don't want to overdo it and get injured.

Hopping, bounding and jump squats are easy ways to start adding power to your program before building into more specific and advanced movements.  

Focus on Intervals and Tempo Work

Long slow distance work, or zone 2 cardio, has become popular again for distance races and optimizing performance. While this strategy can work great for half and full marathon training, it does not work well for the HYROX because of the nature of the race, which is essentially 1k interval runs. Instead of distance, prioritize interval work and tempo work, which mimic the repetitive nature and high intensity of a HYROX. 

For intervals, make 1k repeats a staple but don't be afraid to do shorter and longer intervals to build durability in your system. Practice active recovery between intervals and, as you get more advanced, consider making your active rest bodyweight or weighted lifts to replicate the alternating runs and lifts in HYROX. Tempo work is also called threshold, meaning that it is ran at the fastest pace you can sustain for that distance before lactic acid builds up in your body. These challenging runs help you handle the accumulated fatigue that can build during HYROX. 

Work Under Fatigue

Traditional training styles prioritize hard efforts fresh to make sure you are working at or near max capacity. While HYROX training should include fresh training, it is also important to practice working under fatigue because of the structure of Hyrox, which does not allow complete recovery between running intervals or stations. This means that developing the physical and mental capability to work fatigued is extremely important. Try lifting weights before an easy run, interspersing bodyweight lifts between running intervals or doing a hard run before a short lift to build your tolerance to fatigue as you move between HYROX stations. 

When training for HYROX as a runner, the key is not to abandon running, it is to blend running and strength training to build your capacity to move powerfully and through fatigue. As an added bonus, the gains you make for HROX will carry over to your running races as well, allowing you to run stronger and more powerfully than before.

Unsure how to flex your training for HYROX? Our HYROX prep pack combines a full body movement assessment, targeted programming and hands-on treatment to enhance recovery, boost fitness and help guide you on your path to a healthy HYROX!