HYROX Running Programme: 6 Weeks to Smash your Race!

Did you know the running segments of HYROX make up about 50% of the race?

Get your running training wrong and you’ll ruin your race!

Here’s the good news: with the right training plan and gear you can drastically improve your running.

I’m Jimmy Richard, PTI and HYROX nerd, I’m here to give you a dive deep into building your running stamina, speed, and recovery techniques, to make sure you’re prepared for every kilometre and every station.

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6-Week HYROX Running Programme

Disclaimer: Always consult a healthcare professional before starting any intensive training programme. Adjust weights and intensity based on your current fitness level.

Weekly Training Structure

• Monday: Running + Core Strength
• Tuesday: Functional Strength Training
• Wednesday: Active Recovery & Mobility
• Thursday: Interval Running
• Friday: Full Body Functional Circuits
• Saturday: Long Endurance Training
• Sunday: Complete Rest & Recovery

Week 1: Building the Foundation

Monday: Running + Core Strength

• Warm-up: 10-minute light jog
• Running: 5 x 1km at conversational pace (60-70% max effort)
  • Rest between sets: 2 minutes
• Core Circuit (3 rounds):
  • Planks: 45 seconds
  • Russian Twists: 20 reps
  • Bicycle Crunches: 30 seconds
  • Rest between rounds: 90 seconds

Tuesday: Functional Strength

• Strength Training (4 sets of each):
  • Goblet Squats: 12 reps (16-20kg kettlebell)
  • Dumbbell Lunges: 10 reps each leg (10-12kg dumbbells)
  • Push-ups: 10-15 reps
  • Dumbbell Rows: 12 reps (12-16kg dumbbells)
  • Rest between sets: 90 seconds

Wednesday: Active Recovery

• 30-minute low-intensity rowing or cycling
• Mobility Work:
  • Hip Openers: 10 minutes
  • Foam Rolling: 15 minutes
  • Dynamic Stretching: 15 minutes

Thursday: Interval Running

• Warm-up: 10-minute light jog
• Interval Set:
  • 400m sprint at 80% max effort
  • 20 Burpees
  • 200m sprint
  • Rest: 2 minutes
  • Repeat 3-4 times
• Cool-down: 10-minute easy jog

Friday: Functional Circuits

• Circuit Training (4 rounds):
  • Kettlebell Swings: 20 reps (16-24kg)
  • Wall Balls: 15 reps (6-9kg ball)
  • Box Jumps: 12 reps (20-24 inch box)
  • Sandbag Carry: 50m (20-30kg)
  • Rest between rounds: 2 minutes

Saturday: Long Endurance

• Steady-state run: 10km at conversational pace
• Focus on maintaining consistent breathing and form

Sunday: Complete Rest

• Active recovery only
• Light walking
• Stretching
• Hydration and nutrition focus

Week 2: Increasing Intensity

Monday: Running + Core Strength

• Warm-up: 12-minute dynamic stretching
• Running: 6 x 1.2km at 65-75% max effort
  • Rest between sets: 90 seconds
• Core Circuit (4 rounds):
  • Plank with Shoulder Taps: 45 seconds
  • Weighted Russian Twists: 25 reps (4-6kg med ball)
  • Mountain Climbers: 45 seconds
  • Rest between rounds: 75 seconds

Tuesday: Functional Strength

• Strength Training (4 sets of each):
  • Barbell Back Squats: 10 reps (50-60% 1RM)
  • Walking Lunges: 12 reps each leg (12-16kg dumbbells)
  • Strict Pull-ups or Assisted Pull-ups: 8-12 reps
  • Single-arm Dumbbell Rows: 10 reps each side (14-18kg)
  • Rest between sets: 75 seconds

Wednesday: Active Recovery

• 40-minute mixed cardio (swimming/cycling)
• Mobility Focus:
  • Yoga Flow: 30 minutes
  • Foam Rolling: 20 minutes
  • Mobility Drills: 10 minutes

Thursday: Interval Running

• Warm-up: 12-minute light jog
• Interval Set:
  • 500m sprint at 85% max effort
  • 25 Burpees
  • 250m sprint
  • Rest: 90 seconds
  • Repeat 3-4 times
• Cool-down: 12-minute easy jog

Friday: Functional Circuits

• Circuit Training (5 rounds):
  • Kettlebell Goblet Squats: 15 reps (20-24kg)
  • Medicine Ball Slams: 20 reps (8-10kg)
  • Plyometric Lunges: 10 reps each leg
  • Farmer’s Carry: 75m (24-32kg total weight)
  • Rest between rounds: 90 seconds

Saturday: Long Endurance

• Steady-state run: 12km with terrain variations
• Include 3-4 hill sections
• Maintain consistent pace

Sunday: Complete Rest

• Gentle yoga
• Compression gear
• Nutrition reset

Week 3: Building Strength and Endurance

Monday: Running + Core Strength

• Warm-up: 15-minute dynamic mobility
• Running: 7 x 1.5km at 70-80% max effort
  • Rest between sets: 90 seconds
• Core Circuit (4 rounds):
  • Weighted Plank: 60 seconds (5-10kg plate)
  • Turkish Get-ups: 6 reps each side (12-16kg kettlebell)
  • Ab Wheel Rollouts: 10 reps
  • Rest between rounds: 60 seconds

Tuesday: Functional Strength

• Strength Training (5 sets of each):
  • Deadlifts: 8 reps (60-70% 1RM)
  • Reverse Lunges with Twist: 10 reps each leg
  • Weighted Pull-ups: 6-8 reps (4-6kg weight)
  • Push Press: 8 reps (60-70% 1RM)
  • Rest between sets: 60 seconds

Wednesday: Active Recovery

• 45-minute low-impact cardio
• Mobility Masterclass:
  • Advanced Mobility Routine
  • Deep Tissue Massage
  • Flexibility Work

Thursday: Interval Running

• Warm-up: 15-minute dynamic movements
• Interval Set:
  • 600m sprint at 85-90% max effort
  • 30 Burpees
  • 300m sprint
  • Rest: 75 seconds
  • Repeat 4-5 times
• Cool-down: 15-minute easy jog

Friday: Functional Circuits

• Circuit Training (5 rounds):
  • Sandbag Shouldering: 12 reps (25-35kg)
  • Box Step-ups with Weight: 15 reps each leg (12-16kg)
  • Battle Rope Waves: 45 seconds
  • Sled Push/Pull: 50m
  • Rest between rounds: 75 seconds

Saturday: Long Endurance

• Trail run: 14km with varied terrain
• Incorporate strength challenges
• Focus on mental resilience

Sunday: Complete Rest

• Active recovery
• Mindfulness practice
• Nutrition planning

Week 4: Intensity Amplification

Monday: Running + Advanced Core Strength

• Warm-up: 15-minute dynamic mobility with resistance bands
• Running: 8 x 1.5km at 75-85% max effort
  • Rest between sets: 75 seconds
• Advanced Core Circuit (5 rounds):
  • Weighted Plank with Leg Raises: 60 seconds (10-12kg plate)
  • Hanging Leg Raises: 12 reps
  • Medicine Ball Russian Twists: 30 reps (8kg ball)
  • Rest between rounds: 60 seconds

Tuesday: Intensive Functional Strength

• Strength Training (5 sets of each):
  • Front Squats: 8 reps (65-75% 1RM)
  • Weighted Walking Lunges: 12 reps each leg (16-20kg dumbbells)
  • Weighted Pull-ups: 8-10 reps (6-8kg added weight)
  • Push Jerks: 8 reps (65-75% 1RM)
  • Rest between sets: 75 seconds
  • Added Challenge: 30-second isometric hold after last set of each exercise

Wednesday: Active Recovery with Intensity

• 50-minute cross-training
  • 20-minute low-impact rowing
  • 20-minute swimming
  • 10-minute mobility flow
• Mobility Intensive:
  • Precision mobility drills
  • Advanced foam rolling techniques
  • Joint mobilisation exercises

Thursday: Advanced Interval Running

• Warm-up: 20-minute dynamic movement preparation
• Interval Set:
  • 800m sprint at 85-90% max effort
  • 35 Burpees with lateral jump
  • 400m sprint
  • Rest: 90 seconds
  • Repeat 4-5 times
• Cool-down: 15-minute easy jog with active stretching

Friday: Complex Functional Circuits

• Circuit Training (6 rounds):
  • Kettlebell Complex:
    • 5 Swings
    • 5 Cleans
    • 5 Goblet Squats
    • (24-32kg kettlebell)
  • Wall Ball to Burpee Combo: 15 reps (9kg ball)
  • Plyometric Box Jumps with Lateral Movement: 12 reps
  • Farmer’s Carry with Directional Changes: 100m
  • Rest between rounds: 90 seconds

Saturday: Endurance Challenge

• Mixed Terrain Run: 16km
  • Alternate between road, trail, and hill sections
  • Incorporate 5-6 functional station challenges
  • Focus on pace management and mental resilience

Sunday: Strategic Recovery

• Light yoga
• Contrast water therapy
• Nutritional reset
• Mental preparation techniques

Week 5: Peak Performance Prep

Monday: Race Simulation Running

• Warm-up: 20-minute mobility and activation
• HYROX Simulation Run:
  • 1km run
  • Functional station (Wall Balls)
  • 1km run
  • Functional station (Sled Push)
  • Repeat 4 times
  • Track total time and recovery between stations

Tuesday: Maximum Strength Endurance

• Compound Lift Circuit (5 rounds):
  • Deadlift to Farmer’s Carry: 6 reps (70-80% 1RM)
  • Barbell Thrusters: 10 reps (50-60kg)
  • Weighted Pull-up to Strict Press: 6 reps
  • Rest between rounds: 90 seconds
• Finisher: 3-minute max rep burpees

Wednesday: Tactical Recovery

• 60-minute cross-training
  • 30-minute cycling
  • 20-minute swimming
  • 10-minute mobility work
• Deep tissue massage techniques

Thursday: Ultimate Interval Challenge

• Warm-up: 25-minute movement prep
• Interval Gauntlet:
  • 1km run at 90% effort
  • 40 Burpees
  • 500m sprint
  • Kettlebell Snatch: 20 reps
  • Rest: 2 minutes
  • Repeat 3-4 times

Friday: Functional Endurance Circuit

• Complex Circuit (6 rounds):
  • Sandbag Shouldering: 15 reps (35-40kg)
  • Box Jump Overs: 20 reps
  • Battlerope Tsunami Waves: 45 seconds
  • Sled Push-Pull: 75m
  • Rest between rounds: 75 seconds

Saturday: Ultimate Endurance Challenge

• 18km mixed terrain run

Sunday: Comprehensive Recovery

• Active recovery – 10km gentle cycle

Week 6: Race Readiness and Tapering

Monday: Final Intensity Run

• HYROX Specific Simulation
  • 8 x 1km runs
  • Integrated functional stations
  • Focus on transition efficiency
  • Track and analyse performance metrics

Tuesday: Strength Maintenance

• Low-volume, high-intensity strength work
• Focusing on key movement patterns
• Reduced volume, maintained intensity
• Injury prevention protocols

Wednesday: Active Mobility

• Precision mobility work
• Light cardiovascular maintenance
• Mental preparation techniques
• Visualisation of race success

Thursday: Final Interval Session

• Reduced volume, maintained intensity
• Race pace specific intervals
• Technical refinement

Friday: Light Functional Circuit

• Technique-focused circuit
• Minimal volume
• Maximum movement quality

Saturday: Short Shake-out Run

• 5-8km easy pace
• Focus on form and feeling
• Mental preparation

Sunday: Complete Rest

• Total recovery
• Nutrition optimization
• Race preparation

Essential Recovery Strategies

• Hydration: 3-4 litres of water daily
• Sleep: 7-9 hours good sleep per night
• Nutrition: Precision macronutrient timing
• Mental preparation techniques
• Compression and recovery gear

Kit You’ll Need

• Kettlebells (16-24kg)
• Dumbbells (10-20kg)
• Barbell and weight plates
• Sandbag (20-35kg)
• Medicine balls
• Plyo box
• Battle ropes
• Sled
• Foam roller

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The Unique Running Demands

Traditional runners, listen up. HYROX isn’t about maintaining a steady pace. It’s about explosive power, recovery, and mental resilience. You’re not just running; you’re strategically managing your energy across multiple disciplines.

Key Differences from Traditional Races

• Constant station transitions
• Need for full-body strength
• Mental strategy over pure cardiovascular endurance
• Hybrid performance requirements

Pro tip: Your running technique needs to be efficient. Every ounce of energy counts. I learned this the hard way during my first race when I was gasping like a fish out of water after the third station.

Key Benefits of Focused HYROX Running Training

Let’s take a look at why running is such a game-changer in your HYROX performance:

• Boosts Your Endurance: With 8 runs to tackle, your endurance will be tested like never before. Running training builds your stamina, helping you recover quickly from each kilometre.
• Improves Speed and Pacing: Learning how to pace yourself properly throughout the race will prevent early burnout and keep you strong for every functional station.
• Strengthens Mental Toughness: Running in a competitive HYROX setting challenges your mind just as much as your body. The stronger your mental endurance, the better you’ll perform under pressure.

Building Your HYROX Running Base – Zero to Hero

Let’s get real for a moment. When I first decided to tackle HYROX, I was about as prepared as a cat trying to swim the English Channel. My so-called “fitness” was a mix of smashing weights in the gym and convincing myself that walking to the fridge counted as cardio. Spoiler alert: it doesn’t.

Assessing Your Current Fitness Level

The Brutal Honesty Check

Before you even think about crushing a HYROX race, you need to take a hard look in the mirror. And I mean really look. You have to understanding your starting point. I created what I now call the “HYROX Reality Check”:

1. Can you run 1 kilometer without feeling like you’re dying?
2. Do you know what a burpee is, or does it sound like a medieval punishment?
3. Is your core strength more “marshmallow” than “muscle”?

Fundamental Running Technique for HYROX

Here’s a truth bomb: running for HYROX isn’t the same as casual jogging. It’s about efficient, powerful movement. The biggest ‘light bulb’ moment for me was realising that technique matters way more than raw speed.

Key Running Technique Insights:

• Midfoot striking is your new best friend
• Maintain a slight forward lean
• Keep your arms relaxed but purposeful
• Breathe like your performance depends on it (because it does)

Strength Training: The Secret Sauce

For HYROX, you’re building a body that can transition between running and functional exercises seamlessly.

Core Exercises Specific to HYROX Performance

• Weighted lunges (hello, sandbag carry preparation!)
• Plank variations that’ll make you question your life choices
• Kettlebell swings that simulate those explosive station movements
• Farmer’s walks to build grip and overall body strength

Mobility

HYROX will expose every single mobility limitation you have, especially those sandbag lunges!

Mobility Work to Prevent Injuries

• Daily hip mobility drills
• Dynamic stretching before workouts
• Foam rolling (your new best friend)
• Yoga or mobility-specific training once a week – Go for hot yoga if you have a class near you!

The Mental Game

Words like HYROX athlete preparation and running endurance training sound fancy, but they all boil down to one thing: mental resilience.

Pro tip: Start visualising your race. Not the Instagram-perfect version, but the gritty, sweaty and glory filled finish. Embrace it. Own it.

A Personal Wake-Up Call

I’ll never forget my first serious HYROX training session. There I was, thinking I was nailing it, and 20 minutes in, I was a puddle of sweat and broken dreams. But here’s the thing — that’s where growth happens.

Your HYROX Foundation Checklist:

1. Assess your current fitness honestly
2. Focus on technique over ego
3. Build strength that translates to race performance
4. Develop mobility
5. Train your mind as hard as your body

Remember, every HYROX athlete started exactly where you are right now. The difference? They decided to start.

The Best Running Drills for HYROX Beginners

If you don’t have time to follow the whole training plan at the start, here are the running drills that I swear by for boosting both endurance and speed. Pick and choose the area you need to work on most and add them into your current training plan.

1. Interval Training: Get Your Speed Up

• What It Is: Alternating between high-speed bursts and slower recovery periods.
• Why It Works: Helps build cardiovascular fitness while improving your running speed.
• How to Do It:
  • Warm up for 5-10 minutes at a moderate pace.
  • Sprint for 30-60 seconds, then recover with a slow jog or brisk walk for 1-2 minutes.
  • Repeat for 6-8 rounds.
  • Pro Tip: Keep the sprinting effort at 90-95% of your max speed to push your limits.

2. Tempo Runs: Build Sustainable Speed

• What It Is: Running at a pace you can maintain comfortably for a longer period.
• Why It Works: Develops endurance and teaches your body to sustain a strong pace without burning out.
• How to Do It:
  • Warm up for 10 minutes.
  • Run at a “comfortably hard” pace – about 80-85% of your maximum effort – for 20-30 minutes.
  • Cool down for 5-10 minutes.
  • Pro Tip: Tempo runs should feel tough but sustainable. If you’re gasping for breath, slow down a bit.

3. Hill Sprints: Power Up Your Legs

• What It Is: Running uphill to build strength, speed, and power.
• Why It Works: Mimics the effort required in the later stages of the HYROX run, where fatigue and hills will make you dig deeper.
• How to Do It:
  • Find a steep hill (around 20-40 degrees).
  • Sprint up for 20-30 seconds, then walk back down for recovery.
  • Repeat for 8-10 rounds.
  • Pro Tip: Focus on pushing through the legs, keeping a controlled form throughout.

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Advanced HYROX Running Tactics

Listen up, because this is where the amateurs get separated from the serious athletes. Advanced HYROX tactics involve strategic thinking, meticulous preparation, and a mindset that turns challenges into opportunities.

Pacing Strategies

Most athletes think HYROX is about going all out. Spoiler alert: It’s about strategic energy management. I learned this the hard way – by completely burning out halfway through my first race and watching everyone else cruise past me.

The HYROX Pacing Pyramid:

1. First 1-2 stations: 65-70% effort
2. Middle stations: 75-80% intensity
3. Final stations: 85-90% push

The Mental Mathematics of Race Pacing

Here’s a pro secret: Successful HYROX athletes don’t just train their bodies. They train their minds to do complex energy calculations on the fly.

Mental Pacing Checklist:

• Know your estimated station completion times
• Plan micro-recovery moments, areas where you can take a second to get your breath back.
• Develop a flexible race strategy
• Practice visualisation techniques

Race Day Preparation: The 24-Hour Protocol

Make sure you get you get everything on point in the final 24hrs before the race.

24-Hour Race Preparation:

• Night before:
  • Light, easily digestible dinner
  • Hydration focus
  • Early sleep
• Morning of race:
  • Controlled, light breakfast
  • Specific warm-up routine
  • Mental visualisation
  • Gear check

Common Mistakes to Obliterate

Confession time: I’ve made every mistake in the book. Consider this your cheat sheet to avoiding race day disasters.

Top 5 HYROX Rookie Errors:

1. Incorrect nutrition timing
2. Inadequate warm-up
3. Poor station transition strategies
4. Mental breakdown under pressure
5. Poor gear selection

Performance Tracking: Turning Data into Dominance

Data is your secret weapon. Modern HYROX athletes are part physical specimen, part scientist and part strategist.

Performance Tracking Tools:

• Recovery tracking such as the Whoop Strap.
• Fitness apps with nutrition and meal planning such as Evolve AI.
• Personal performance journal
• Video analysis of your technique

Mental Resilience

HYROX is a mental battlefield where your mind determines your limits.

Mental Resilience Techniques:

• Develop a personal mantra
• Practice positive self-talk
• Create mental reset strategies
• Build emotional endurance
• Learn from each performance

The Complete HYROX Athlete

True HYROX performance is about integration. It’s a lifestyle of continuous improvement.

Your Advanced Tactics Manifesto:

• Never stop learning
• Embrace data, but trust your instincts
• Develop a growth mindset
• Be adaptable
• Enjoy the journey

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Cross-Training: Don’t Forget the Strength

While running is a big part of HYROX, those functional fitness stations are just as tough. Don’t skip out on cross-training, which includes strength training, to ensure your body is ready for everything. Here’s what worked for me:

• Focus on Compound Movements: Squats, deadlifts, and overhead presses will help you tackle the strength challenges (like the sled pushes) while making you more explosive on the run.

• Don’t Skip Core Work: A strong core stabilises your body during the runs and functional stations. Include planks, Russian twists, and leg raises in your workouts.

• Add Plyometrics for Power: Jump squats, box jumps, and burpees will boost your explosive power for those heavy-duty stations.

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Wrapping Up

Getting through a HYROX race is a huge accomplishment – and trust me, crossing that finish line feels incredible. But without proper training, especially focusing on running, your potential will stay capped.

By following a HYROX running program, you’ll be crushing your run times within weeks.

Time to sign up for your next HYROX event and smash it out of the park!

Pro Tip: Stay consistent with your training, and don’t beat yourself up if things don’t click straight away. The journey is part of the fun!