Developing a Running Program to Improve Your Hyrox Race
Hyrox is a challenging endurance event that combines functional fitness with running, making a well-structured running program essential for success. To dominate your Hyrox race, you must develop speed, stamina, and strength to efficiently transition between running and workout stations. At District L CrossFit, we specialise in crafting tailored training plans to optimise performance.
Key Components of a Hyrox Running Program
A strong Hyrox running program should incorporate interval training, endurance runs, strength training, and recovery sessions. Here’s how to structure your plan effectively.
1. Interval Training for Speed & Efficiency
Hyrox requires multiple 1km runs, interspersed with demanding workouts. Training with interval runs helps improve speed and cardiovascular endurance, preparing you to run at a high pace even after taxing workout stations.
✅ Interval Workouts:
- 400m repeats x 6-8 rounds (Rest: 60s between each)
- 800m intervals x 4 rounds (Rest: 90s)
- 1km efforts at race pace x 3 rounds (Rest: 2 min)
📌 Read More: The Benefits of Interval Training for Endurance Athletes – Learn how interval training boosts endurance and overall performance in functional fitness races like Hyrox.
2. Endurance Runs for Stamina
Hyrox races test your ability to maintain a steady pace over time. Long-distance runs build aerobic capacity, improving your ability to sustain effort across the entire race.
✅ Weekly Endurance Runs:
- 5-8km at a moderate pace (Zone 2 heart rate training)
- 10km tempo run every 2 weeks to build stamina
- Progressive long runs (Increase distance gradually)
3. Strength Training for Power & Resilience
Running is only half the battle in Hyrox—you also need to push, pull, and carry heavy loads. Combining strength work with running ensures you have the power to maintain good form under fatigue.
✅ Strength Exercises for Runners:
- Deadlifts & Squats – Improves lower body strength
- Sled Pushes & Carries – Builds endurance for race movements
- Step-Ups & Lunges – Enhances single-leg stability
📌 Read More: Strength Training for Endurance Athletes
4. Recovery & Mobility for Injury Prevention
With high-intensity running and workouts, mobility and recovery sessions are crucial for preventing injuries and optimising performance.
✅ Recovery Strategies:
- Foam rolling & stretching post-run
- Yoga or mobility drills 2x per week
- Adequate hydration & nutrition for muscle recovery
Sample Weekly Running Plan for Hyrox
| Day | Workout Focus |
|---|---|
| Monday | Strength + Short Intervals (400m repeats) |
| Tuesday | Endurance Run (5-8km) |
| Wednesday | Hyrox-Specific Workout (Sled Push, Burpees, Farmers Carry + 1km run repeats) |
| Thursday | Recovery / Mobility Work |
| Friday | Strength + Long Intervals (1km repeats) |
| Saturday | Progressive Long Run (8-10km) |
| Sunday | Rest & Active Recovery |
Take Your Hyrox Training to the Next Level
At District L CrossFit, we design personalised training programs to help athletes build endurance, speed, and functional strength for Hyrox success.
📍 Book a Free Consultation and Start Your Hyrox Training Today! ➡️ Click Here
Written by:
George Birtle
Owner & Head Coach, District L CrossFit