Training Rules

Never schedule heavy leg work within 48 hours before key running session

Fresh legs required for quality running intervals

At least 1 session per week should include running after functional work

Race-specific adaptation - running under fatigue is the key skill

Exception: Deload weeks

Include at least 1 combined running + station session per week during build

Practicing the combination is essential for race performance

Exception: Base phase may be separate

Long runs should be capped at 60-75 minutes

Hyrox doesn't require marathon endurance; time better spent elsewhere

Exception: Runners with marathon background may go longer occasionally

Full race simulation maximum once per month; half simulation every 2-3 weeks

Simulations are taxing; over-simulating leads to burnout

Monitor grip fatigue across sessions - grip failure affects multiple stations

Ski erg, sled pull, farmer's carry, wall balls all tax grip

Practice transitions in simulation workouts

Transitions add up - efficient movement saves minutes

Technique work on stations is as important as fitness

Poor sled push technique wastes massive energy

Running form drills should be included regularly

Economy matters when running 8km on fatigued legs

Practice negative split pacing - conservative early, push late

Early over-pacing leads to collapse in wall balls/lunges

Exception: Pro athletes with race experience may customize