How to train the running in Hyrox

Hyrox has 8 km of running. For most people the runs add up to about half of the race time, or more. The stations feel harder, but the running decides your finish.

The tricky part is that you run on tired legs, after a sled or a set of lunges. This guide shows how to build your running for exactly that.

The 3 runs to do each week

• An easy run. 30 to 40 minutes at a pace where you can still talk. Most of your running should feel like this.
• A harder run. Intervals teach your body to hold pace. For example 6 x 400 m hard with 90 seconds of easy jogging between.
• A longer easy run. Add this when you can. It builds your base.

Only two days to run? Do the easy run and the harder run, and add the longer one when life allows.

Build slowly

Adding about 10% to your weekly running is a common rule of thumb. If a week feels too much, repeat the last one. Pain that gets worse, or pain on one side, is a reason to back off and see a physio or doctor.

If you cannot run 5 km yet, start with run and walk intervals. Walk breaks are fine. Add a little running time each week.

A simple 4 week run build

This is an example for someone who can run a little. Keep every run easy.

• Week 1: 3 runs of 20 minutes. Run 2 minutes, walk 1 minute.
• Week 2: 3 runs of 22 minutes. Run 3 minutes, walk 1 minute.
• Week 3: 3 runs of 25 minutes. Run 4 minutes, walk 1 minute.
• Week 4: 2 easy runs, then a 2 km test at a steady effort. Write down the time.

Then repeat with longer running parts. Slow is fine. Consistency builds your base.

Practise running after a station

Your legs feel different after a station. Practise it. A simple session: run 1 km, row 500 m, repeat three times. Or run 1 km, then do 20 walking lunges, and repeat. It teaches your legs what the race feels like, and it teaches you to pace.

Test yourself every few weeks

Every 4 weeks or so, run a flat 2 km or 5 km as hard as you can hold steadily. Write down the time. It gives you a pace to train around and shows you are improving. The PR tracker stores your times.

Find your race pace

Your race pace is not your fastest 1 km. It is the pace you can repeat 8 times, each one after a station. It is usually slower than your stand-alone 8 km pace. Put your numbers into the race time calculator and see what each pace does to your finish time. Our pacing guide shows how to plan it.

Treadmill or road?

Both work. A treadmill helps you hold an exact pace, and it is handy in heat or traffic. Roads and parks build your legs on real ground. Mix them. If you run in the heat, read our guide to training in Indian heat.

Common running mistakes

• Running every session hard.
• Adding distance too fast.
• Never practising a run after a station.
• Starting the race at your fastest 1 km pace.

Questions people ask

How fast do I need to run?

Fast enough to repeat 8 times. Use the calculator to see how your pace changes your finish time.

How many days a week should I run?

Two or three is plenty for most people, with at least one easy run.

Can I train only on a treadmill?

Yes. Try a few outdoor runs too, so you are used to running on real ground.

What if I hate running?

Start with run and walk intervals and keep the runs short and easy. It gets easier as your base grows, and a plan that tells you exactly what to do helps.