HYROX is an indoor endurance competition blending running and functional fitness. Since its debut in 2017, HYROX has grown significantly in popularity. Combining endurance and resistance training is to CrossFit, but HYROX incorporates more running at consistently longer durations. How should one approach training for a HYROX race?
In early December 2024, seven-time CrossFit Games competitor turned HYROX champion Kristi Eramo O’Connell shared her insights about how to train for HYROX. As a four-time marathon runner, O’Connell won HYROX Houston and triumphed in the Mixed Doubles HYROX Dallas event. Discover her take on training for a HYROX below:
[Related: HYROX Announces Chicago as Host City for 2024-25 World Championships]
Training: HYROX vs. CrossFit
HYROX and CrossFit training share similarities, but they ultimately require distinct approaches.
HYROX
O’Connell finds HYROX fascinating for its unique blend of endurance and intensity. It’s a 60-minute race designed to push while they maintain high heart rates. The emphasis on running is what sets HYROX apart.
Each HYROX race — they are always the same regardless of location — comprises 60% running. Success in this challenge hinges on two factors: aerobic capacity — sustaining a high heart rate for an extended period — and the mental and physical resilience to maintain that for approximately an hour.
CrossFit
CrossFit events are typically completed in a much shorter time frame. It is rare for a CrossFit event to exceed 60 minutes. This distinction necessitates different training approaches.
Things to Note Before Running a HYROX
O’Connell focuses on two things when preparing for HYROX:
- Building Aerobic Capacity
- Working On Compromised Running
O’Connell considers these the biggest needle movers for HYROX racing.
Training for HYROX Races
According to O’Connell, pushing and lifting heavy weights is only part of the challenge in a HYROX race. Building strength and a solid aerobic foundation to maintain a steady pace is the target. How does one improve aerobic capacity? Below are O’Connell’s top three tips.
1. Gradually Increase Running Intensity
Logging consistent miles without overtraining or suffering unnecessary strain can build endurance for sustained effort. Begin 16 to 20 weeks before the race to build a solid foundational program. Gradually transition to more focused preparation in the final eight weeks.
2. Erg
O’Connell says using ergs, such as rowers, bikes, or ski ergs, can help one breathe sustainably. More specifically, utilizing these machines can help understand how to breathe during sustained aerobic work.
3. Use Threshold Intervals
O’Connell recommends varying training intensity. For example, increase the intensity on a cardio machine for four minutes, then ease into a lighter pace for two minutes before repeating the cycle.
HYROX Races
A HYROX event features just shy of five miles of running, divided into eight 1,000-meter segments. Participants perform various workout stations between each run. To build the requisite aerobic endurance, O’Connell suggests training to comfortably run distances ranging from 10 miles to a half marathon.
Once this foundation is established, shift to training speed via interval training. Intervals train the heart rate into higher zones while building the capacity to recover and repeatedly sustain those elevated spikes.
In a HYROX race, participants can compete individually or in pairs. To decide which option suits you best, O’Connell suggests the following:
- Aerobic capacity and enthusiasm for running.
- If running isn’t one’s strong suit, doubles might be a better choice. Partnering allows one to share the workload.
- Comfort level with running.
- A training partner offers support and accountability.
HYROX Doubles
O’Connell recommends focusing on shorter, high-intensity working blocks for doubles. Collaborate with a partner, take more frequent breaks, and maintain a strong level of effort.
“Many times, people look at the thousand meters like, ‘Okay, I’m going to split this 500 and 500.’ But really, what you can do is work for maybe 250 and 250,” O’Connell suggested. “Two rest periods will allow more recovery time and less time under tension, so the pace on the run can be higher.”
HYROX Solos
In solo skiing, unlike doubles, there’s no opportunity to rest. The ski erg can be deceiving. O’Connell describes it as a trap.
“You come in from the first run, feeling great, to the ski erg, and you go to rip it. You come off the ski like, ‘Oh, crap! I went way too hard.’” She suggests running hard at a comfortable pace but holding back a bit on those first few stations. Take as many breaks as needed, using shorter high-intensity bursts.
Regarding sleds, you need enough strength to move them, but taking multiple breaks during pushes is fine. Success in HYROX is achieved by striking the right balance. Whether you’re a strong runner, a high-performance athlete, or both, combining skills effectively is the key to excelling.
In conclusion, understanding your body and committing to consistent practice to achieve meaningful results will the likeliest route to success in the sport.
“The two things that will move the needle the most are your ability to run and your aerobic capacity. Focus on those,” O’Connell said. “Understand your body, your breathing, your heart rate, put in the reps and time to do a 60-plus minute race to help you crush your goals,” O’Connell concluded.
More HYROX Content
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- Cardio Scientist Says You Should Prioritize Intensity Over Volume — Here’s Why (& How)
- How Running a Marathon Changes Your Life
Featured image: @kristieramo on Instagram
