Build your running foundation to improve your Hyrox race time.
Follow these simple principles to improve your Hyrox Run Times
“There's a difference between knowing the path and walking the path”
The Matrix.Morpheus.
Hyrox is a running race. Yes yes, it’s promoted as The Fitness Race For Everyone. However, if you want to do well (the average finishing time for Hyrox is 1:35 for men and 1:38 for Women) then you need to improve your running. Completing an event that takes longer than 90mins on average is no easy feat and finishing and an event with your heart about to burst out of your chest, well, lets just say its a tough race. 😮💨
If you have just signed up for your first Hyrox race, and you’re not a runner here’s what I recommend.
Run
Start by walking. Accumulate as much time on your feet walking as possible. Walk at lunch time, walk to work, walk on the treadmill before you work out. Walk, walk and walk.
Once you’ve started to increase your walking introduce some running into your walks. This is where you need to take extra care if you’re new to running, especially if you are over 40.
Walk/run: Walk 10 minutes run 3mins, walk 7mins run 5mins. Continue walking and running steadily increasing the running time over the coming weeks. Start with 2 days rest between workouts three, if you need more. If you have sore, calves, quads or hamstrings take an extra day.
Progressively increase your running over an extended period of time until you can run for approximately 45mins without stopping. Consistency and a slow progression is the key here. Increase the volume to quickly and you run the risk of getting injured and seeing yourself back weeks. Be patient.
Cross Train
Incorporate cross-training into your training to build your cardiovascular base and strengthen your legs. While I firmly believe in sport-specific training—running is essential to become a more efficient runner—cross-training can be a valuable tool for improving your overall fitness for a Hyrox race. Activities like cycling, stair master, rowing, or the ski erg, can all increase your fitness while giving your legs a break from the impact and eccentric load of running.
For many people, maintaining a low-intensity effort in zones 1 or 2 while running is challenging. This is where cross-training becomes especially useful, allowing you to train at the right intensity without overloading your legs.
RPE or Rate or perceived exertion.
Learn to run by feel with Rate of Perceived Exertion (RPE). This simple yet effective method allows you to understand your running effort leading to more consistent progress and reduced risk of injury. The guide below will help you understand how to use RPE for your runs if you’re not familiar.
Consistency is the key.
Rod