Hello Hyrox

Improve 20% on your Hyrox Running in 4 weeks

Carlos

Dominate Your Hyrox Run: A 4-Week Plan to Unleash Your Speed

Hyrox is the ultimate test of fitness, pushing athletes to their limits with a grueling combination of running and functional movements. But let’s be real, the 1km runs between those workouts can make or break your time.

If you’re looking to improve your Hyrox running and crush your next race, you’ve come to the right place. This 4-week plan is designed to boost your speed and endurance, turning you into a Hyrox running machine.

Why Focus on Hyrox Running?

Think of it this way: the faster you conquer those 1km runs, the fresher you’ll be for the workouts. This translates to faster transitions, higher reps, and ultimately, a better overall time.

Your 4-Week Hyrox Running Plan:

This plan is geared towards mid-level Hyrox athletes ready to take their running to the next level. We’ll ditch the taper and keep the intensity high all the way through, maximizing your gains in just 4 weeks.

Important Notes:

Important things to do to make the plan work
  • Warm-up: Always prime your body with a 5-10 minute warm-up (light jogging, dynamic stretches).
  • Cool-down: Finish each run with a 5-10 minute cool-down (walking, static stretches).
  • Listen to your body: If you feel pain, stop and rest. Hyrox is a tough challenge, don’t risk injury by pushing too hard.
  • Hydration and Nutrition: Fuel your performance with proper nutrition and stay hydrated throughout the day.
  • Rest: Recovery is key. Aim for 7-9 hours of sleep per night.
  • Cross-Training: On your rest days (Tuesday, Thursday, Sunday), consider cross-training activities like swimming, cycling, or strength training to enhance your overall fitness.

Week 1: Building a Base

Week 1 of the training plan
  • Monday: Easy run (60 minutes) at a conversational pace. Build that aerobic base!
  • Wednesday: Interval training: 8 x 400m repeats at your target Hyrox 1km pace, with 200m recovery jogs. Get comfortable with race pace.
  • Saturday: Tempo run (40 minutes) at a comfortably hard pace. You should be able to speak in short sentences. This builds lactate threshold, crucial for sustained speed.

Week 2: Increasing Intensity

Week 2 of the training plan
  • Monday: Easy run (70 minutes) at a conversational pace. Increase the distance, build that endurance.
  • Wednesday: Hill repeats: 6 x 800m uphill runs at a challenging pace, with jogs back down for recovery. Hill work builds leg strength and power.
  • Saturday: Tempo run (50 minutes) at a comfortably hard pace. Slightly increase the pace from last week. Push your limits!

Week 3: Speedwork and Endurance

Week 3 of the training plan
  • Monday: Easy run (80 minutes) at a conversational pace. Longest run of the plan, you got this!
  • Wednesday: Speedwork: 10 x 200m sprints at your maximum speed, with 200m walking recovery between sprints. Develop that raw speed.
  • Saturday: Tempo run (60 minutes) at a comfortably hard pace. Maintain the increased pace from Week 2. Lock in those gains.

Week 4: Maintaining Peak Performance

Week 4 of the training plan
  • Monday: Easy run (70 minutes) at a conversational pace.
  • Wednesday: Interval training: 6 x 800m repeats at your target Hyrox 1km pace, with 400m recovery jogs. Sharpen that race pace.
  • Saturday: Tempo run (50 minutes) at a comfortably hard pace. One last push!

Hyrox Race Day: Unleash Your Inner Speed Demon!

Trust your training, start strong, and maintain a consistent pace throughout those 1km runs. Remember to fuel properly, hydrate, and most importantly, enjoy the challenge!

Key Considerations for Hyrox Runners:

  • Target Hyrox 1km Pace: Calculate your target pace based on your current 10k time minus 20%. Use an online pace calculator for assistance.
  • Terrain: Vary your running routes to include hills, flat stretches, and different surfaces. This will better prepare you for the varied terrain you might encounter in a Hyrox race.
  • Form: Pay attention to your running form throughout your training. Maintain an upright posture, engage your core, and use your arms for momentum.
  • Mental Preparation: Visualize your race, practice positive self-talk, and believe in your ability to achieve your goal.

Improve Your Running, Conquer Hyrox

This plan is your roadmap to faster Hyrox running. Follow it consistently, listen to your body, and watch your performance soar. Now go out there and dominate that race!

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