What You’re Probably Missing in Your HYROX Training
We live in a social media dominated world. If you didn’t post it, did it really happen? In that world we tend to live vicariously through others. What the algorithm gives us is influencers posting their “highlight” workouts and “train like me if you want to improve”. That’s great and all, and it does have its place in training…but, is that where the real work lies in improving your times? Let’s dig a little deeper.
HYROX has taken the world by storm. It’s a low barrier-to-entry fitness race that gives individuals of all levels something to train for, over and over again. What a fantastic business model, but that’s another conversation for another blog. This one is about how to truly improve your race times and get ready to PR your next race.
With the fitness racing storm we’ve seen a resurgence in running culture, or maybe that’s social media just finally highlighting what people have been doing forever and making it look more fun? Either way, I don’t think I ever knew so many run clubs existed. But I digress.
Alongside this running resurgence we’re seeing terms thrown around that have been in the endurance world for ages…terms like threshold, Zone 2, VO2 max, etc. etc. and if you’re a recreational or novice gym goer you’re probably wondering what the heck these people are even talking about.
I’m here to shed a little light on that and hopefully give you some tips to add to your training to help you PR your next race…and let me tell you, it works! I’ve personally been on a specific endurance/VO2 max improvement cycle for over 8 weeks now and have seen over a 15% increase in my VO2 max AND a noticeable improvement in my Zone 2 paces both running and cycling. In non-sciency terms, that means there’s some serious physiological changes going on that have improved my fitness.
Back to the race…HYROX hurts…and if you want to go fast it hurts even more. But we can’t train in that pain cave all the time. That’s how burnout, injury, excessive fatigue, under-recovering, etc. happens. So, what are some tools to improve our times without constantly having to ride the lightning for over an hour at a time?
Step 1:
Base Building (aka Zone 2 Work)
Look at your fitness like a pyramid. Aerobic work is the base layer for that pyramid. We’ve known it for years that high levels of Zone 2 work lead to the following (not an exhaustive list):
Increased Mitochondrial Efficiency/Density - The powerhouse to the cells in your body. Think of this like your own personal nuclear reactors.
Improved Cardiovascular Capacity - Better oxygen delivery to muscles = more efficient use of those muscles.
Lactate Clearance - Feel that pump in your legs? More mitochondria allows your body to turn this lactate into fuel which in turn increases the pace you can go before you hit your lactate threshold (when you build more lactate in the blood at a faster rate than your body can clear).
Sample Zone 2 Training Sessions
So how do I do this? Step 1, get a heart rate monitor. Step 2, figure out your max heart rate (there’s tons of equations to generalize - only lab testing will show exact results). Step 3, do some math (Zone 2 is 60-70% of your max). Step 4, start jogging or biking and keep your heart rate in that range. Start with just 20 minutes, then increase to 30, 40, 50, etc. Elite athletes will go up to 2+ hours in a single session, even 20+ hours/week in endurance based sports.
Now, I don’t know about you but I don’t have time for that. I have a kid, a wife, and a busy life. So how do I more time-efficiently improve my fitness without putting in hours and hours? Insert training method #2.
Step 2:
Threshold Training
What is this? Think of it as the gear that teaches you how to stay fast when things start getting uncomfortable. Threshold work (again, not an exhaustive list):
Increases Lactate Threshold - Trains your body to clear lactate and hydrogen ions from your muscles more efficiently, postponing the point of exhaustion.
Improves Sustainable Paces - Allows you to hold a higher intensity—often described as "comfortably hard" or roughly 1-hour race pace—for longer.
Improves VO2 Max - Enhances the maximum amount of oxygen your body can use, boosting overall endurance capability.
Increases Muscular Endurance - Specifically activates Type IIa muscle fibers, which helps in sustaining higher power or faster turnover without cramping or failing.
Why does this matter? In a race…HYROX race, this matters everywhere… holding paces on the runs, recovering after sled pushes (ouchy legs), controlling your breathing into each station, and keeping your transitions efficient instead of stumbling around questioning your life choices. Moral of the story…Threshold training raises the ceiling of what feels sustainable.
So how do I train threshold? Well…you could spend a boatload of money like some of those insane Norwegian triathletes do (they’re savages, so clearly it works, but I’m not a professional athlete, I just like fitness). Or, you could pin prick your ear 5,500 times like Marius Bakken (originator of the Norwegian Method) did. Ouch, no thanks. Or…you could just establish some baseline tests, figure out what your FTP is (the pace you can hold for an hour) and use some generalized guidelines (much more my style as a recreational fitnesser).
Example 1…a 20-minute watt test is usually around 105-110% of your FTP (that way you don’t have to take a full hour to test and destroy yourself for 3 days). Use that number to determine your threshold pacing (approx 91-105% of your FTP).
Example 2…go off that same heart rate monitor you’re using for your Zone 2 work, and for threshold pacing we’re aiming to be high end of Zone 4. Disclaimer…Is the heart rate monitor the end all be all? No. Too many factors - nutrition, hydration, heat, sleep, fatigue, stress, etc. - can affect your heart rate in a multitude of ways.
Example 3 and the ABSOLUTE best way is the blood lactate testing, but I’m not pricking my ear 5x a day, it’s not that serious for me. Generalizations will do, and they’re still moving the needle.
Sample Threshold Training Sessions
Anyways, examples of some threshold sessions I’ve loved lately:
Four sets of 8 Minutes @ Threshold Pace (2 minute recovery between)
Six sets of 6 Minutes @ Threshold Pace (60 second recovery between)
Three sets of 10 minutes @ Threshold Pace (2:30 recovery between)
Alright that’s enough on that we can get into the weeds with this, but in the simplest terms just know that threshold training = good for fitness.
Now there was another fancy term I tossed around a couple times above. Ah yes, the VO2 max…here we are onto step 3.
Step 3:
VO2 Max
This is the one that hurts. It’s a love/hate type relationship. You love it because it gets you freaky fit. You hate it because it just plain sucks. There’s nothing fun about it, unless you’re a glutton for punishment. So what are the benefits? (you guessed it, not an exhaustive list)
Increases Endurance & Stamina - By improving the cardiovascular system's ability to deliver oxygen to muscles, VO2 max training directly correlates to improved performance in endurance sports like running, cycling, and swimming.
Higher Intensity Capacity - It allows athletes to train at faster, higher-intensity paces for longer periods; raises the threshold of exertion.
Enhances Anaerobic Power - Improves sprint ability, and explosive power.
That just sounds like it’s going to hurt? But, sometimes you have to go to that place to reap the benefits. We can’t always train slow. At least 5-10% of your training should be in this zone (think 105-120% of that same FTP you used for threshold percentages). It’s the right dosage to move the needle without destroying your body, brain, and soul.
Sample VO2 Max Training Sessions
Here’s a couple of my “favorite” VO2 workouts I’ve been hitting lately:
Four sets of 4 minutes on; 3 minutes off. This is the Norwegian VO2 Protocol and is a great baseline test. This can progress to 5x 3 on/2 off; 6x 2 on/90 off, etc.
Mixed sets of 30 seconds on; 30 seconds off. Classic Echo/Assault Bike intervals here. Simple, efficient, effective.
I try to keep all these intervals at maximal sustainable calories/watts. Like a 9/10 on an RPE scale. It hurts like heck, the lactic acid pump is real, but the recovery is just enough to replicate the effort for the required number of sets.
How to Determine What Your HYROX Training Needs
Now, this is not an exhaustive list of training methods to improve your HYROX race. All I’m providing is some information for you to add into your training where you see fit/need. Do you struggle with high intensity? Add some VO2 work. Do you burnout after like 30 minutes of tough work? Add some threshold training into your life. Do you struggle controlling your heart rate or that pumpy feeling when you’re working out for extended periods of time? Sounds like you could use some more base building Zone 2 work.
How do I typically implement this into a weekly schedule?
I’m a BIG fan of alternating high output and low output days. This allows me to train without ever fully needing a rest day (don’t worry, I still take them…remember…I’m a dad), because I’m not destroying myself every time I walk into the gym. My weekly schedule typically looks like the following:
Monday - VO2 Intervals
Tuesday - Aerobic Base Building
Wednesday - 1-2 Threshold Pieces
Thursday - Aerobic Base Building
Friday - 1-2 Threshold Pieces
Saturday - Aerobic Base Building
Sunday - Rest or Low-Mid Effort Recovery (around 30-45 minutes)
Quick side note: It goes without saying that we can’t JUST train monostructural to get better at the race. We have to implement fatigued running, station improvement, mixed modal training, etc. as well. This blog is purely to give you some more tools to add to your belt!
These three systems together are where magic happens. Zone 2 gives you the aerobic base. Threshold training sharpens your ability to perform at high intensity under fatigue. VO2 builds your power output and ability to deliver/utilize oxygen. Stack these consistently, and watch your race pace sky rocket; recovery between stations improve; and your ability to push late in the event go through the roof. Teach your body and give it the physiological tools to push for a full race, that’s how you’ll improve!
If you’re interested in trying a race for the first time OR are looking to improve your times, send me an email ([email protected]). I’ve helped athletes drop minutes off their times, and that could be you next!