How to structure your Hyrox training.

8x1 km runs, 8 x Stations, 1 x Goal, multiple ways to train.

Nov 18, 2024

Training structure is often one of the most challenging aspects of coaching. There's no universal approach, and something always has to be compromised. This is where training blocks become essential. During my sprint coaching days, I typically used a 6-week block structure, with the 6th week dedicated to a deload week. The optimal structure depends on factors such as your training history, experience level, available time, and specific goals.

Even the most successful coaches and athletes adopt different training structures yet still achieve similar results. This can be seen in how sports evolve over time. Early on, we often see certain athletes dominate, but as more competitors enter the sport and introduce new training methods, the landscape changes rapidly. A great example of this is the rise of Norwegian athletes in the world triathlon circuit, who were untouchable for a period. However, this year's Ironman competition showed us a very different outcome, highlighting how quickly training methodologies can shift the balance of power in a sport.

Hyrox was dominated by Hunter McIntyre in for the first few years then in Nice last year we saw a changing of the guard. Im not saying that these athletes won’t be back at the top again but as more athletes figure out the training structure it becomes more difficult for 1 athlete to dominate endurance races.

Hyrox is a combination of endurance, strength endurance with some strength sprinkled on top.

Hyrox is predominately a threshold race for the top athletes, meaning a pace that you can sustain for about 1 hour. For us mere mortals it’s a little below threshold pace.

Progressive runs are a good way to improve your threshold pace.