Morning team! 👊 I've got a question for you. Are you actually training to get better at HYROX, or are you just trying to see how much exercise you can squeeze into seven days? Because there's a difference. A pretty big one, actually. I see people doing six, seven, sometimes eight sessions a week, absolutely convinced they're making progress because they're permanently exhausted. Monday they're smashing a HYROX circuit. Tuesday they're doing intervals. Wednesday they're lifting weights. Thursday they're doing another circuit they found on Instagram, and by Friday they're walking downstairs sideways because their legs have given up on them. And somehow, despite all that effort, their race times aren't improving. Congratulations. You've become incredibly good at being tired. 😂 Here's the thing. HYROX training doesn't need to be particularly complicated, but it does need to make sense. You need to run. You need to get stronger. You need to practise the demands of the race. And most importantly, you need to organise those things in a way that allows you to actually improve rather than simply survive another week. So, if I were building a training week for an experienced HYROX athlete who has the time and recovery capacity, here's how I'd approach it. 🏃‍♂️ FIRST, WE RUN. FOUR TIMES. I know. Shocking. A sport that involves running eight kilometres might actually require you to become a decent runner. Who would have thought? But rather than making every run a lung-busting competition against your Garmin, we're going to give each one a job. Two easy aerobic runs. These are the boring ones where you should be able to hold a conversation without sounding like you're being chased. They build your aerobic foundation, help you develop endurance and allow you to accumulate running volume without constantly hammering your body. One threshold session. This is where we start working on your ability to sustain a quicker pace for longer. Not quite flat-out, but certainly not comfortable either.

Hi team! 👊 Something I want to touch on today, because it's a pretty important part of HYROX training that often gets overlooked. Running a kilometre when you're fresh and running a kilometre halfway through a HYROX are two very different experiences. It's all well and good being able to knock out a decent 5K or 10K time, but try holding that same pace after you've just pushed a heavy sled, dragged another one backwards and thrown yourself across the floor doing burpee broad jumps. Suddenly that comfortable running pace doesn't feel quite so comfortable anymore. 😂 Now, let's get something straight. The better runner you become, the better you'll generally be at running under fatigue. That's why we spend so much time building your aerobic engine, improving your threshold and developing your running speed. But there's another piece to the puzzle. You need to experience what running on tired legs actually feels like. And preferably BEFORE you've paid £150 to find out on race day. This is why we include compromised running in HYROX training. Not because every session needs to absolutely destroy you, but because you need to learn how your body responds when you go from a demanding station straight back into running. Your legs will feel heavy, your breathing will be elevated and that first 100–200 metres might feel like you're running through wet cement. That's normal. The mistake is panicking, trying to force your normal pace immediately and making an already uncomfortable situation considerably worse. Instead, concentrate on getting your running mechanics back, controlling your breathing and settling into a rhythm you can actually maintain. Quite often, after a short period of running, your legs will start to come back to you and you'll find yourself moving much more comfortably. But you need to practise that transition. You need to understand what it feels like to leave the sled and start running again. You need to know how your legs respond after lunges.