Research & Evidence

Overview

Hyrox combines running with functional fitness stations in a way that neither pure runners nor pure CrossFit athletes are fully prepared for. This document covers how to bridge these disciplines, the specific demands of running between stations, and how to train the run-station-run transitions that define Hyrox performance.

The Unique Running Challenge

Running Post-Station

Running after a station is fundamentally different from fresh running:

Station-Specific Running Impact

The First 200 Meters

The first 200m after each station is critical:

• •Find breathing rhythm
• •Let heart rate stabilize (it won't drop, but can stabilize)
• •Establish running cadence
• •Don't fight the fatigue—accept it

Training the Transition

Brick Training for Hyrox

Brick workouts combine two disciplines back-to-back. For Hyrox:

Station → Run Bricks:

• •Complete station → immediately run 400-800m
• •Repeat 2-4 times
• •Progress to full 1km runs

Example session:

1. 1.Ski Erg 500m → Run 800m
2. 2.Sled Push 50m → Run 800m
3. 3.Row 500m → Run 800m
4. 4.Wall Balls 50 reps → Run 800m

Race Simulation Workouts

Half Race Simulation:

• •4 stations + 4 × 1km runs
• •Practice pacing and transitions
• •Learn what race pace feels like

Full Race Simulation:

• •Complete race structure
• •4-6 weeks before goal race
• •Identifies weaknesses

Run-Station-Run Combos

Short transition practice:

1. 1.Run 400m
2. 2.Station (50% of race volume)
3. 3.Run 400m
4. 4.Rest 2-3 min
5. 5.Repeat with different station

Running Strategy for Functional Athletes

If Your Running Is Your Weakness

Running Form Under Fatigue

When fatigued, form deteriorates:

• •Posture collapses (forward lean)
• •Cadence drops
• •Arm swing becomes lazy
• •Stride shortens excessively

Cues to maintain:

• •Eyes forward, head neutral
• •Shoulders back
• •Light, quick feet
• •Arms driving forward

Pacing for Weak Runners

Running Strategy for Runners

If Stations Are Your Weakness

Leveraging Running Fitness

• •Use running to recover
• •Running segments should feel manageable, not maximal
• •Leave something in the tank for station attacks
• •Strong running lets you pace stations conservatively

Common Runner Mistakes

Periodization for Hyrox

Base Phase (8-12 weeks out)

Running:

• •Build volume (30-40 miles/week for serious athletes)
• •Mostly easy running (Z2)
• •Long runs 60-90 min

Functional:

• •Station skill work
• •Build strength endurance base
• •High rep, moderate weight

Build Phase (4-8 weeks out)

Running:

• •Maintain volume
• •Add tempo and threshold work
• •Include race-pace running

Functional:

• •Race-weight station practice
• •Brick workouts
• •Station-run combos

Peak Phase (2-4 weeks out)

Running:

• •Reduce volume
• •Maintain intensity
• •Race simulations

Functional:

• •Full race simulations
• •Taper strength training
• •Fine-tune pacing

Sample Training Week (Build Phase)

Mental Strategies

Compartmentalization

Break the race into chunks:

• •"Just this station, then running"
• •"Just this 1km, then I can work"
• •Don't think about the whole race

Counting Down

• •8 runs to go... 7... 6...
• •Mentally checking off completed work
• •Each station is one closer to done

Mantras for Transition

• •"Smooth and relaxed"
• •"Find the rhythm"
• •"This feeling is temporary"
• •"I trained for this"

Key Takeaways

• •Running after stations is different—train it specifically
• •Brick workouts are essential for Hyrox
• •Weak runners: build base, don't chase run times
• •Weak functional athletes: practice stations, leverage running
• •The first 200m after each station is critical
• •Pacing is everything—don't go out too hard
• •Mental strategies matter as much as physical preparation

References

• •Hyrox official athlete guides and strategy recommendations.
• •Experience and race data from competitive Hyrox athletes.
• •Transfer of training principles from triathlon and functional fitness research.

Overview

Hyrox is a unique fitness competition combining 8 × 1km running segments with 8 functional fitness stations. The total race distance is 8km of running plus work stations, completed in 60-90+ minutes for most competitors. Understanding the energy system demands helps optimize training and race strategy.

Race Structure

The Format

Total: 8km running + 8 stations = 60-90+ minutes

Station Characteristics

Energy System Breakdown

Overall Race Profile

By Activity Type

Lactate Dynamics

Hyrox is a lactate management race:

• •Stations create lactate spikes
• •Running segments must clear lactate
• •Pacing determines lactate accumulation
• •Late-race performance depends on lactate tolerance

Running Demands

The 1km Segments

Each 1km run follows a station:

• •First 200m: recovering from station
• •Middle 600m: finding rhythm
• •Last 200m: approaching next station

Optimal Running Pace

Key insight: Running pace depends heavily on station efficiency. Fast station work = less fatigued running.

Pacing Strategy

Metabolic Considerations

Glycogen Depletion

Hyrox depletes glycogen significantly:

• •60-90 minutes of continuous work
• •High-intensity stations accelerate depletion
• •Late-race performance depends on fuel

Fueling Strategy

Hydration

• •Pre-hydrate thoroughly
• •Water stations available
• •Dehydration affects power output significantly
• •Balance with stomach comfort

Training Implications

Aerobic Base

The aerobic system supports everything:

• •Recovery between stations
• •Running economy
• •Lactate clearance
• •Late-race performance

Training: 60-70% of training should be aerobic base building

Lactate Tolerance

Ability to perform despite high lactate:

• •Station-to-run transitions
• •Late-race when fatigued

Training: Race simulations, station-run combos, threshold work

Muscular Endurance

Stations require repeated muscular contractions:

• •High-rep strength work
• •Station-specific practice
• •Grip endurance

Training: High-rep functional training, grip work, station practice

Race Strategy by Energy System

For Aerobic Athletes

Strong runners, weaker stations:

• •Don't let running ego push too hard early
• •Pace stations conservatively
• •Save energy for running strengths
• •Accept slower station times

For Functional Fitness Athletes

Strong stations, weaker running:

• •Run conservatively early
• •Attack stations
• •Don't blow up on runs
• •Negative split if possible

For Balanced Athletes

• •Even effort throughout
• •Neither attack nor conserve
• •Trust training and pacing

Common Mistakes

Key Takeaways

• •Hyrox is primarily aerobic (70-80%) with significant glycolytic demands
• •Lactate management is the key to pacing
• •Running is recovery—don't chase fast splits early
• •Station efficiency matters more than station speed
• •Train all energy systems but prioritize aerobic base
• •Practice transitions and race fueling
• •Grip is often the limiter—train it specifically

References

• •Seiler S (2010). What is best practice for training intensity and duration distribution in endurance athletes? Int J Sports Physiol Perform.
• •Hyrox official race data and analysis.
• •Gastin PB (2001). Energy system interaction and relative contribution during maximal exercise. Sports Med.