For years, people believed the four-minute mile was simply beyond human reach. Then, in 1954, Roger Bannister proved everyone wrong. Just 46 days later, John Landy did it too. It’s amazing how quickly “impossible” can turn into “normal” once someone shows the way. That’s not just a lesson for athletes. When one person breaks through, it gives the rest of us permission to push further.

Both critical speed and critical power are well-established concepts in sports science. They represent the threshold separating sustainable metabolic work from unsustainable effort. Do you want to know your own hyrox pace? Have a look at our self-made calculators. For running: https://criticalspeed.streamlit.app/ For ergometers work: https://critical-power.streamlit.app/ Given the additional fatigue imposed by the competition demands, the Hyrox running and ergometer pace can be set between 85% and 95% of critical speed, corresponding to Zone 5 intensity in the app. More information can be found on our blog: https://www.motusathletic.com/blog/critical-speed-and-critical-power-concepts-for-determining-hyrox-performance

Long-term hyrox development isn’t about chasing every new trend. It’s about cutting through the noise and committing to a few timeless principles: specificity, recovery, individualisation, and progressive overload. Principles create sustainable progress over time. Trend-hopping, on the other hand, often pulls you away from the long-term goal rather than closer to it.

Interesting fact about performance development: it never goes up all the time. Our physiology fluctuates daily, weekly, and monthly. But when you zoom out, the moving average keeps getting higher. The lows aren’t as low anymore, and the highs reach higher than before. The key is to hold the big picture long enough to see through the fluctuations. This applies to performance, lifestyle changes, nutrition, aesthetics, even work: everything that compounds over time moves in waves, not straight lines.