If asked to briefly sum up HYROX I think you would call it a compromised running race.
As much as certain stations like the Wall Balls or Sled Push might intimidate, even if you run into difficulties you’ll probably spend less than 5% of the race on any particular workout station. Meanwhile you’ll likely spend around 50% of your time on the running sections.
With that in mind it’s key to be well-prepared for a longish run on very tired legs. Let’s dive in.
Running Sections in HYROX
First off, let’s go over the rules (page 17). Follow these to avoid any penalties in the running sections.
- The running sections are always around 1,000 meters. Depending on the venue this may be broken down to between 1 and 5 laps of the course.
- The first run may be shorter than the others depending on the location of the start line. If that is the case then the last run will be longer.
- There is a fast lane marked out on the course. To run there you need to be averaging 4 minutes per kilometer or faster. Slower racers should avoid entering this lane.
- Littering is prohibited. If you take a drink or a sports gel then any packaging must be discarded in the bins provided.
- Spitting or clearing your nose is (thankfully) strictly prohibited. Hold it in, find a tissue, or face a 2-minute penalty.
- No headphones allowed.
Running Sections in HYROX – Penalties
- The main thing to avoid is missing a lap. Depending on the race course the following penalties apply:
- 4 lap setup – 3 minute penalty
- 3 lap setup – 5 minute penalty
- 2 lap setup – 7 minute penalty
- 1 lap setup – disqualification
What’s Special about HYROX Running?
If you break down a HYROX into its various components a relatively fit person would have little trouble with any of them. Rowing 1K? No problem. 80 meters of burpees? Painful, but doable. Running 8K? Pretty easy on its own.
The difficulty comes from putting everything together into one race. So, if you are a good runner, the good news is that HYROX is mostly a running race, but you do have to be strong too. If you are a good lifter but not much of a runner, then it’s time to get training.
If you look at the very best HYROX athletes they tend to be runners who are strong, rather than lifters who can run.
Running Sections in HYROX – Pacing
To keep this simple for the running sections in HYROX we are going to focus on two things. The first is not starting off too fast and the second is maintaining a consistent pace throughout the race.
Not going off too fast is perhaps the most-repeated advice for first-time HYROX athletes, but it is surprisingly hard to put into practice. When you’re in the starters’ tunnel and full of adrenaline and energy gels and the music starts blaring and the competitors around you surge forward, you will want to run fast and you will feel good going fast. You will also pay for any initial over-exuberance fast.
It is very easy to blow up your whole race on the sleds if you don’t pace yourself properly at the beginning.
The second thing to aim for is consistent pacing. Check out these running splits from Elite 15 athlete Dylan Scott at HYROX Atlanta:
Running 1 – 03:01
Running 2 – 03:15
Running 3 – 03:24
Running 4 – 03:26
Running 5 – 03:27
Running 6 – 03:23
Running 7 – 03:24
Running 8 – 03:33
My guess is the first run was a bit shorter than 1K and the last run was a bit longer than 1K but the thing that really stands out is Runs 3 through 7 had a variance of just 4 seconds. This is a guy who was in total control of his pace and effort levels. With those times and that level of consistency it’s no surprise that he won this race (Dylan is also a machine at the workout stations).
Now, very few people can maintain an average pace of 03:21 in a HYROX race, but that level of consistency is something to strive for. Let’s look out how to train for that.
Running Sections in HYROX – Training
- Build A Foundation
At the most basic level you need to be able to stay on your feet for the duration of the race. If you’re average you’ll need around 90 minutes to finish a HYROX so a good way to prepare for that is long and slow runs in zone 2.
This will strengthen your tendons and ligaments and accustom your muscles to long periods of exercise. Of all the elements that make up HYROX training for this part is probably the most boring – zone 2 running does not lead to flexing on Instagram. But you should embrace it. Find a good podcast and plug in for an hour to start. Ideally these long zone 2 runs will reach two hours before you do a HYROX.
Many experienced HYROX competitors say an increased focus on zone 2 training was the biggest factor in improving their time from one race to the next.
*Zone 2 feels comfortable. You should be able to have a conversation while running.
- Build in Threshold Running
Threshold pace is the fastest pace you can sustain for around an hour. It is often described as ‘comfortably hard’. At this speed it will be difficult to maintain a conversation, but you should be able to speak in short bursts.
A good way to find your threshold pace is to run a 10K. Measure your time and heart rate. If you do it in 45 minutes, your threshold pace is 4:30 per kilometer.
- Build in Compromised Running
This is the best way to mimic the demands of the race. As an example you might complete 100 Burpees then run for 4 minutes at threshold pace. Then take a 60 second break before doing 100 lunges followed by another 4-minute run at threshold pace.
Running Sections in HYROX – Training Plan
Now you know the pillars of the training, let’s see a simple 8-week plan for the running sections in HYROX. Please note this is designed for a fit newbie to HYROX. If you are already experienced and with big goals this is not the plan for you. Equally, if you are starting from a point where 100 burpees followed by a run blows your mind, you will need to focus more on building a base.
Weeks 1-2
10 x 3 minutes at threshold pace.
- Rest for 30 seconds between intervals
1 x zone 2 run for at least 60 minutes.
1x compromised running session.
- Aim for 20 minutes of threshold running mixed with burpees and lunges. If you have easy access to the equipment then mix in the sled pushes and pulls.
Weeks 3-4
8 x 4 minutes at threshold pace.
- Rest for 30 seconds between intervals
1x zone 2 run for at least 90 minutes.
1x compromised running session.
- Aim for 20 minutes of threshold running mixed with burpees and lunges. If you have easy access to the equipment then mix in the sled pushes and pulls.
Weeks 5-6
7 x 5 minutes at threshold pace.
- Rest for 30 seconds between intervals
1x zone 2 run for at least 120 minutes.
1x compromised running session.
- Aim for 20 minutes of threshold running mixed with burpees and lunges. If you have easy access to the equipment then mix in the sled pushes and pulls.
Weeks 7-8
6 x 6 minutes at threshold pace.
- Rest for 30 seconds between intervals
1x zone 2 run for at least 90 minutes.
1x compromised running session.
- Aim for 20 minutes of threshold running mixed with burpees and lunges. If you have easy access to the equipment then mix in the sled pushes and pulls.
If you have the time and motivation to do more then we highly recommend some hill-runs. Strength running builds lots of lower body strength and will greatly help you in your HYROX race.
Above all, don’t get injured. It takes time to build up a strong foundation so be patient.
Running Sections in HYROX – Conclusion
Don’t be fooled by all the Instagram posts of athletes flexing on the Ergs and straining on the Sleds. The workout stations make for good photos and should be trained for appropriately, but the biggest impact on your finishing time will be the running.
Long zone 2 runs with some threshold and compromised training sessions mixed in will put you in a good place for HYROX.
