“Level Up Your Running for Hyrox"
In this edition you will learn how to Build your Aerobic Capacity with Zone 2.
The YouTube algorithm has me in its clutches at the moment. I did some searching on VO2 Max training and it's now got me deep diving into everything related. Some of the most interesting research is from Norway with their stellar athletic performances on the track and in triathlon.
The Norwegian method is defined as:
The Norwegian threshold training model is a method of endurance training that focuses on lactate threshold training and a lactate-controlled approach to training. This model involves high-volume, low-intensity training sessions, emphasizing a large volume of easy endurance exercises. The Norwegian method typically includes double threshold days, which consist of two high-intensity training sessions in one day, one in the morning and one in the evening. This approach aims to improve performance by targeting specific lactate threshold ranges, usually corresponding to lactate levels between 2.0 and 4.5 mmol/L.
How does this relate to Hyrox? We know that running makes up over 50% of both time and stations in Hyrox so improving your running should see good improvements in your overall Hyrox times. Although the Norwegian method is high-level, I think we can all benefit from understanding more about the training zones, Heart Rate, and RPE. (Rate of Perceived Effort)
Building your Aerobic Capacity
In this article, Inigo San Milan, a Ph.D. and Tour de France Coach discusses Zone 2 training, which is a crucial part of endurance training. Zone 2 corresponds to a moderate intensity level where you can sustain conversation while exercising.
Aerobic Base: Zone 2 builds your aerobic base, enhancing endurance and fat metabolism.
Heart Rate and Perceived Effort: Zone 2 is typically 60-70% of your maximum heart rate or a perceived effort of 4-5 out of 10.
Benefits: Improved endurance, efficient fat utilization, and better recovery.
Training Guidelines: Consistent Zone 2 workouts, gradually increasing duration and frequency.
Remember, Zone 2 training is essential for long-term performance gains. For more details, check out the full article here. 🏃♂️🏃♀️
🏃♂️🏃♀️ Dive into a 4-6 Week Run Program 🏃♂️🏃♀️
Run 3 times per week.
If you are new to running I would spend drop runs 1 and 2 and just do easy runs 2-3 times per week until you have a sufficient base and are more comfortable with running. This could take 3-6 months depending on your background with running.
Threshold Run - Once per week.
To perform a Threshold session:
Warm up for 15 minutes.
30 mins (less if you are just getting started with your running) at 75-85% HR or an RPE (Rate of Perceived Effort on a scale of 1-10) at around a 7.
Cool down - Run 15 minutes at a recovery pace
Intervals. Run 6-12 intervals depending on your fitness level. For progression add 1 interval each week.
Warm-up - Run easy for 15 minutes
6 x 3 - 4 min efforts with a 60sec - 90sec jog or walk recovery
Cold down 15 mins run (walk if you need to)
Long Easy Run
Run 45-90mins at zone 2. Walk the hills and take 30-second walks during the run to bring your Heart rate down. Staying in zone 2 can be very challenging for the untrained. I struggle with this but I love running outdoors. I find Zone 2 training much easier to do on a stationary bike.