Today’s session is one of my favourite ways to build speed control, aerobic efficiency, and fatigue management...all essential skills for HYROX racing. Both the Recreational and Experienced versions follow the same structure: - Controlled aerobic entry - Short high-output bursts - Extended low-intensity recovery - Return to aerobic control This alternating format teaches you how to shift gears without losing composure, exactly what you need between stations on race day. Focus today on: - Keeping posture consistent as intensity changes - Using your breathing to stabilise heart rate during the RPE2 sections - Letting the final 5 minutes “lock in” your aerobic rhythm The full workout breakdown is in the image attached...jump in, execute with intention, and let me know how it feels. Chris

Hey guys, I’m up in Scotland this weekend at the Rogue Invitational, supporting Jeff Adler. It’s always inspiring to watch some of the fittest athletes in the world push the limits. Next week, I’ll be back on the road as we kick off the Hybrid Racer UK Tour, starting Thursday in Manchester. I’m really looking forward to meeting the UK HYROX community and diving into topics like pacing, fatigue management, and efficiency... all the tools you need to perform better on race day. We will be sure to post updates throughout the week here and keep you updated. This week’s Run Club session targets your aerobic threshold and speed endurance... developing your ability to stay in control while pushing the pace. You’ll practice recovering on the move, managing fatigue, and holding strong form even when the legs start to burn. - Choose your level: Recreational or Experienced - Focus: pacing efficiency, composure under fatigue, aerobic control Make sure to track your splits and share your results below. I’d love to see how you all handle the session.

I’m a week behind on the program now Can I ask about last Mondays run please. Just wondering the purpose of a 5 min rest between sets even though the run pace wasn’t very fast. And also keeping the same rest as the run shortened. I mainly ask these questions because I want to learn. But also didn’t feel like I needed that type of rest in that intensity. I also didn’t have the time to rest for 15 mins in this workout as I had to get back to work. Thanks in advance.

This week’s session is all about speed endurance ...developing your ability to recover fast between hard efforts and sustain your pace under fatigue. This workout builds the rhythm of HYROX racing: push–recover–push again. It’s a perfect opportunity to refine your pacing strategy and train your body (and mind) to stay composed when it counts most. Check the performance tips and give it a go! Share your splits, pacing insights, or post a photo from your session! Let’s see who can stay smooth under pressure... Coach Chris

Team, this week’s session is all about building speed under fatigue and learning to finish strong. We’ve got a descending distance workout with a sprint finish...designed to test your ability to recover quickly between fast efforts while maintaining good form and control throughout. This one will simulate that late-race grind where it’s all about how well you can hold pace and push when it hurts. Focus on: - Staying smooth early on. - Managing recovery between intervals. - Emptying the tank in the final sprint. Post your times and thoughts below once you’ve smashed it...let’s see who’s got that finishing kick! Chris Hinshaw