Signed up for Hyrox, whats next?

If you’re a cross fitter/ gym goer whom does not run often and is now worried about the 8 x 1km run in HYROX race, don’t worry i gotchu 👍🏻

Honestly, my biggest concern signing up for the race is the run as I’m not a regular runner and 8 x 1km run does sound scary especially between all the tedious exercises.

These are a few types of runs that I have been doing leading up to race day:

1. Endurance Run 💨

This is a Zone 2 slow & long run to build your aerobic endurance. Aerobic endurance is especially important in a race like hyrox where you’ll be working out for a long period of time without much breaks.

How to do Zone 2 runs?

Zone 2 = Maintaining at 60-70% of your max heart rate

Zone 2 run requires you to run longer distance while maintaining at 60-70% of your max heart rate. You could be running very slowly, but just run as long as you can and try not to stop.

Eg. 5km at zone 2 heart rate

2. Interval Run 🛑

Interval training is to run at certain pace for a period of time, then taking a break in between for a fixed period of time. Interval runs are important to improve your pace.

Don’t get scared of the word interval training, it doesn’t only mean running at a high Intensity intervals, it could also be done at moderate intervals. (as long as its faster than your usual speed)

How to do Interval Runs?

Running at intervals that are faster than your usual pace, then taking a rest between each interval to recharge before pushing for the next interval.

If your 5km pace is 8min/km, then set a target of a faster running pace & longer distance for your interval training.

Eg. 6km at 7:30min/km where you will split up your runs into 400m x 15 rounds (around the track) and having a fixed rest time between each 400m run.

7:30min/km pace means 3min/400m, so you can run for 3 mins (per round) then take a break for 2 mins, then repeat until you have finished 15 sets.

Slowly improve your timing by shortening the rest time.

3. Compromised Run 🏋🏻

With 1km runs between 8 different functional exercises, HYROX is for sure a compromised run race so training for this kind of endurance is especially important. Even the most experienced runners can feel fatigue fast in the race if not trained properly.

How to do Compromised run?

Add functional exercises between fixed distance runs.

Eg. 500m run > 50 wallballs > 500m run > 50m lunge > 500m run > 50m burpees etc.

You can start small with smaller sets, and slowly build up your endurance to get a feel of how it will be like on race day.

*not an expert, just sharing my journey 🤭

#hyroxsg #hyroxjourney #fitness#storytime