As 50% of your Hyrox race is made up of running this is the one thing you should be focused on. At the Hyrox Syndey last year, the oldest competitor posted a time of around 1 hour 30min. I spoke to him before the race. He was a runner first and only decided to enter Hyrox as he was already booked to fly to Syndey from Melbourne for the City to Surf fun run on Sunday. The City to Surf is a 14km fun run with a few good-sized hills along the way. Its one of the biggest fun runs in the world.
My point is, a 65-year-old runner with no Hyrox training posted a time of 1:30 and the following day went off to run the City to Surf. If you want to do well at Hyrox focus on your running.
Hyrox athlete and Age Group World Champion Sam Bilbie has a 10km time of 37mins at age 49. Her Hyrox PB time is 1:07. Sam was a runner turned Hyrox Athlete. On a recent Podcast Sam said, “Hyrox is well suited to athletes from a running background who are bigger and can put on muscle.”
If you want to do well at Hyrox, focus first on your running.
Things to focus on.
Being able to run for at least 1 hour preferably up to 90 mins.
Practice compromised running. Once you have built your running base being able to run compromised after rowing or sled pushing is important. It’s a very different feeling to running consistently and being in a nice running rhythm.
Practice the sled push and pull. These particular stations pose a significant challenge, as struggling with the sled can impede your progress. The carpet's friction plays a pivotal role, influencing both speed and overall performance. It's advisable to practice with loads exceeding race weight to ensure preparedness for any unexpected difficulties.
If you are aiming to improve at your next Hyrox or looking to complete your first, these 3 basic things will help you get there.
In next week’s newsletter, I will explore what I think is the ideal running program from Hyrox.
Hyrox on.
Rod
I needed to read this today. Thank you!