Hyrox Running Guide: Everything You Need To Know

Combining functional strength and cardiovascular fitness, Hyrox is a challenging event that has become popular with beginner and experienced athletes alike. Completing a Hyrox race requires strength, power, and endurance, as well as the ability to run at speed even when fatigued.

Here, PureGym Glasgow Rutherglen PT Paul Wordley shares everything you need to know about running in Hyrox, including how to prepare for Hyrox running.

• There are eight running rounds in a Hyrox event

• Each run is 1km, totalling 8km running overall

• Running can significantly impact your overall Hyrox time

• Including a mix of running workouts and strength training will improve your Hyrox runs

• How to incorporate running into your Hyrox training plan

• Knowing your splits and taking strategic breaks are key pacing strategies

• Going all out too early on and not taking breaks are among some of the common mistakes people make

Hyrox events are comprised of eight rounds of running alternated with eight functional workout stations:

• Ski Erg
• Sled Push
• Sled Pull
• Burpee Broad Jumps
• Rowing
• Farmers Carry
• Sandbag Lunges
• Wall Balls

Each round of running is 1km, for a total of 8km running. The first run may be slightly more or less than 1km due to a staggered start, but the distance will be equalled out in the last race. Most people also choose to run the distance between the running track and the functional workout stations.

Running makes up 50% of the Hyrox race, both in the number of workouts there is, and the average time: the average race is around 90 minutes, with around 45 minutes spent running.

If you want to improve your Hyrox time, increasing your running pace is one of the most effective ways to do so, as you are improving your time over eight stations instead of just one. Shaving 1 minute off your average 1km run can save you up to 8 minutes, vs just one minute if you did it for any other exercise.

The running rounds also impact your performance in the other Hyrox workout stations. If you have poor running stamina and endurance, you'll be fatigued entering every other workout in the event. Likewise, poor pacing in your runs can see you quickly run out of energy before the race is over.

Training for the runs in Hyrox involves more than just running, although that is a large part of it! Your training should involve different running workouts to build speed and endurance, and strength training to boost muscular strength and power for greater speed, ability to work under fatigue, and reduced risk of injury.

Your Hyrox training plan should include the following:

Aerobic runs are longer runs (around 40-70 minutes) performed at a moderate intensity, aiming for around heart rate zone 2 or low zone 3 depending on your fitness level; about 70-80% of your max heart rate. These are great for building an aerobic base which will help with the entirety of your Hyrox race.

These are shorter runs (around 20-60 minutes) at race day intensity level, about 85-90% max heart rate or high zone 3 to zone 4. Tempo runs increase your lactate threshold and improve your ability to sustain a higher pace for longer, which can help to combat the accumulated fatigue in a Hyrox race.

Mixed intensity runs involve alternating between different distances and intensity, such as high intensity 400m and lower intensity 800m. This replicates the changing intensity between different stations and runs during a race, as some stations may be easier or more difficult for you which will impact the pace and tempo.

These are runs where the intensity increases over the duration of the run. This helps to practice for a slower start on race day to reduce a spike in adrenaline and heart rate, before building to a faster race towards the end. Aim to go from around 75% max heart rate up to 90%.

Compromised runs involve running while fatigued, for example running after strength training or a HIIT workout. Compromised running helps to simulate the fatigue of a Hyrox race and train your body to maintain max effort under these conditions.

Strength training builds strength, power, endurance, and stability in the muscles and improves your ability to run faster, for longer. It also decreases the risk of injury by improving endurance, shock absorption, and technique.

These are some of the best exercises to prepare for Hyrox running:

1. Split squats: builds single leg strength and stability and improves the ability to run with more power and better technique. They will also help with other Hyrox stations like the sled push.

2. Step ups: improves balance and stability while strengthening the glutes, helping with running efficiency and power.

3. Calves: training calves helps with injury prevention while improving running strength and speed. Include a mixture of seated and standing calf raises as well as plyometric exercises like skipping and pogo jumps.

4. Romanian deadlifts: builds stronger hamstrings and glutes to help with running. Work towards single leg RDLs to address muscular imbalances and improve stability.

5. Tibialis anterior exercises: the tibialis anterior sits on the lower shin and helps with shock absorption and running mechanics. Exercises include heel walks, standing tibialis raises, and banded tibialis raises.

6. Plyometric exercises: Plyometric exercises are explosive movements that improve your ability to work under fatigue. Exercises like box jumps, burpees, and kettlebell swings are great options to include. Learn more about plyometric exercises here.

Your Hyrox workout plan needs to balance training for the different workout stations and running. This will look different depending on your current fitness level, your unique strengths and weaknesses, but should include training each of the Hyrox exercises, running, strengthening, and conditioning.

Here is an example of what a typical week of Hyrox training might look like:

• 2 x strength workouts with small conditioning finisher

• 1 x compromised Hyrox session

• 1 x threshold run session/ aerobic intervals (alternating weekly)

• 2 x strength workouts with small conditioning finisher

• 1 x compromised Hyrox session

• 1 x interval run session

• 1 x aerobic run

• 2 x strength workouts with small conditioning finisher

• 1 x compromised Hyrox session

• 1 x threshold run/ mixed intensity run/ progressive run (alternated weekly)

• 1 x aerobic run

• 1 x easy run or bike/ SkiErg session

• 2 x strength workouts with small conditioning finisher

• 1 x compromised Hyrox session

• 1 x threshold run/ mixed intensity run/ progressive run (alternated weekly)

• 1 x aerobic run

• 1 x easy run or bike/ SkiErg sessionPacing is crucial in any race, and it's no different for Hyrox. Go too fast, too soon, and you'll run out of energy too quickly, meaning slower rounds later on. Go too slow and you'll increase your overall time with little chance of recovery.

Here are some tips to help with pacing on the day.

1. Know your splits

Knowing what your running splits are is key to knowing how to pace yourself on the day. The best way to do this is to do a full Hyrox simulation. Once you know your times, you can work out what to aim for depending on the day.

2. Have a zone

Stress, sleep, adrenaline, and more can impact how you feel during the Hyrox event. Rather than having a specific time to aim for on the day, create a range or zone you can aim for. This gives you a better chance to perform and manage on the day with less stress.

For example, if you ran a 4:50/km split comfortably in the sim, you could push for a 4:45/km on the day if you're feeling good or drop to a 5:00/km if you're fatigued.

3. Know when to slow down

Listen to your body and heart rate and know when to slow down to avoid pushing past your lactate threshold, especially earlier in the race. At best, too much lactate acid build up can make the race extremely uncomfortable; at worst, it can take you to the point of no return and drastically affect your time or even prevent you from continuing. Monitor your fatigue and heart rate and slow down to recover when needed.   

4. Start slow

It is easy to get caught up in the adrenaline and excitement of the tunnel and go all out straight away, but your time only starts once you pass the initial start line so this can waste energy. Starting at the back and letting others go first gives you the time to settle into your pace and get up to speed.

5. Use stations for your break

Plan to use some of the Hyrox stations to recover, rather than go all out in each one. Taking the SkiErg and rower around 5-10 seconds slower can make a massive difference to the rest of your race; the SkiErg as it helps to prevent burnout early on, and the rower because it allows you to recover for the second half of the race.

6. Take breaks during the sled push and pull

Taking sensible breaks midway through the sled push and pull can prevent lactate acid building up in the legs, making the run after these stations much better. The improvement will make up for the 10-20 seconds lost during your break in the runs, and likely more over the course of the race.

7. Plan your lunge and burpee reps

The burpee broad jump and the lunge are other stations where taking it slightly easier can make a big difference to your next run. Keep track of your reps and take short breaks after a planned amount, or take slower more methodical reps you can stay on top of. Try both methods in training to see what has worked.

• Going all out too quickly: many people get caught up in the excitement of the tunnel and go too hard to soon. Avoid going too fast before you cross the starting line and keep a steady pace during the first run and SkiErg station, aiming for slightly slower than your simulation times.

• Missing laps: depending on the venue, the Hyrox runs are split into 2-4 laps. Missing laps can be easily done when adrenaline and fatigue is high, so make it a habit to check the event board every time you pass it so you know what you need to do next.

• Walking the Roxzone: the Roxzone is the area between the running track and the functional stations, and taking these slow can quickly add up. Take your rests at pre-planned stations and run the Roxzone instead.

• Not taking breaks: the temptation to give it 100% the entire race can quickly backfire and negatively impact your performance. Taking breaks reduces lactate acid build up, prevents your heart rate from spiking, and helps to replenish energy storage to keep you going over the full race.

• Focusing on other people: comparing yourself to other people around you can use a lot of mental energy, with no benefits. Know your pacing strategy and stick to this, no matter what is going on around you.

• Getting the wrong station: memorise the order of workout stations beforehand and double check the board during every run to ensure you stick to the right order.

Ready to take on Hyrox? Check out all our Hyrox training guides here and find your nearest gym here to start training.