How Much Running Should I Be Doing for a Hyrox?
I feel like this question is the “which came first, the chicken or the egg” of the fitness world that no one can give you a straight answer to! So lets see if we can give it a go here...
For me, Hyrox is one of the ultimate tests of endurance, strength, and mental resilience. That said, the aspect that tends to cause the most anxiety among athletes is the sheer volume of running thats involved, 8kms is not to be sneezed at!
I often hear phrases like, “If you can run a marathon, you can do a Hyrox.” While there may be some truth to that, running on fatigued legs filled with lactate after pushing a weighted sled for 50 meters is an entirely different challenge.
So if you’re preparing for a Hyrox race, you need to understand how to structure your running so that it complements your overall training without leading to burnout or injury. Since running accounts for more than 50% of the event—or if you are a slower runner like me potentially even 60% or more—it’s crucial to get it dialled in while making it enjoyable at the same time!
So lets jump in and look at the key areas to focus on when planning your Hyrox running training.
1. Building an Aerobic Base
Why an Aerobic Base Matters
Hyrox is an endurance event that can last anywhere from 55-60 minutes for elite competitors and from 90-120 minutes for the average participant. Without a strong aerobic foundation, it can become a struggle to maintain an efficient and consistent pace throughout the race. So building a broad, solid aerobic base will allow you to sustain effort for longer periods, delay fatigue, and recover faster between the running sections and the demands of the various stations.
How to Build an Aerobic Base
A strong aerobic base is developed through consistent, low-intensity training over time. One of the best ways to achieve this is through Zone 2 training. Zone 2 is the heart rate zone where you’re working at 60-70% of your max heart rate—essentially, a conversational pace. (Think talking to a friend whilst out on a run) Training in this zone improves your body’s ability to utilise oxygen efficiently, enhances fat oxidation, and builds endurance without excessive stress on your joints.
Types of Zone Training
Zone 2 Runs – 45-90 minutes at an easy, conversational pace. This should make up a large portion of your training.
Threshold Runs (Zone 3-4) – Intervals or steady-state efforts at 75-85% of max heart rate to build stamina.
Compromised Running Drills – Shorter runs mixed with strength exercises to simulate race conditions.
2. Incorporating Running into Your Training Program
How Often Should You Be Running?
Your running volume depends on your background, injury history, and how well you recover. Since Hyrox is a hybrid endurance event, it’s important to balance running with strength training and not lean on one more than the other!
Let’s say you’re training 5-6 days per week, then running should be programmed strategically to avoid excessive fatigue. Having 2 -3 weekly running sessions in your training program will set you up nicely for success.
I have found that a mix of running “types” tend to be of benefit to me and my athletes including:
Long Run: 90 minutes at a steady pace (Zone 2)
Compromised Running: 30-45 minute sessions with strength exercises in between (1000m run -> Station -> 1000m -> Station etc for 3-5km total distance)
Speed Work (Optional): 30-45 minute interval workouts for improving efficiency
3. Running Volume: Time vs. Distance
Rather than focusing the elusive magic number of how many kilometres you “need” to run, I’ve found when working with my athletes that it’s more effective to train based on time. Since a Hyrox race lasts 90-120 minutes for most participants, your goal should be to develop the ability to sustain effort over that timeframe. Running for time also ensures that you train at an intensity that prepares you for race day, rather than just hitting arbitrary distance goals.
4. Alternatives to Running
There is no denying running is essential for Hyrox, however, alternative forms of endurance training can supplement your training routine and help reduce joint impact. If you’re dealing with injuries, discomfort, or just want to mix things up and have a change of scenery, here are some of my alternatives to try:
Rucking
This is by far one of my favourite ways to get longer duration sessions in. Rucking is essentially carrying a weighted backpack while walking. It’s is a great way to build endurance and strength without excessive impact. Rucking mimics the muscular endurance demands of Hyrox (Legs & Core) and can be used as a replacement for some of your running sessions. It’s easy to get started with and you can get outside as opposed to walking on a treadmill indoors. (I’ll be dedicating an upcoming article to rucking shortly and how I’ve leveraged its benefits in my training)
Bike Erg
The Bike Erg is one of the best tools for developing aerobic capacity while reducing stress on the knees and ankles, it’s a staple in my garage set up. It allows me to maintain consistent intensity efforts without the same recovery cost as running. It’s also a much easier to pace yourself and stay in Zone 2 for the duration of your session than running for a lot of people.
Personally, I’ve found that incorporating the Bike Erg into my routine has helped me maintain endurance while reducing my weekly running volume. I can get 90-120mins in whilst I am getting some work done too! Win - Win!
Although I recover quicker and it has less negative impact on my knees, I suggest looking at a comfortable seat if you want to have less negative impact on your butt!
Other Alternatives
Rowing Machine – Full-body endurance and core strength.
Ski Erg – Upper-body endurance and core strength.
Incline Treadmill Walking – Builds leg strength and endurance with less impact.
The Importance of Compromised Running
Hyrox isn’t just about running—it’s about running on lactate induced fatigued legs. (It’s what makes Hyrox so different from everything else) After every station, you have to immediately transition into a run, with lactate buildup and muscle fatigue trying to slow you down. That’s why compromised running should form a key part of your training.
How to Train for Compromised Running
Incorporating strength exercises between shorter running intervals can help you adapt to the demands of Hyrox. Here’s an example workout:
1000m run
20 burpees
1000m run
10 sandbag squats
1000m run
Sled push/pull
This type of workout mimics race conditions and prepares your body to handle running on tired legs…..why not give it a try? 🏃💨
My Personal Approach to Running for Hyrox
Over time, I’ve refined my running routine to maximise efficiency while minimising unnecessary volume and reduce the risk of injury. This is currently how I am approaching my running ahead of my Hyrox event at the beginning of March:
One long run (60 - 90 minutes) to build endurance.
2 x Compromised running sessions to simulate race conditions.
Only running 3 x per week, supplementing with longer 90min Bike Erg sessions to protect my joints (2 x per week)
This approach has allowed me to maintain good running performance while avoiding overuse injuries and burnout.
Final Thoughts
Running is a crucial part of Hyrox, but it’s not just about an arbitrary distance you can run—it’s about training smart. By building a solid aerobic foundation, incorporating running strategically into your program, managing running volume effectively, and using alternatives like the Bike Erg or rucking, you can optimise your performance while reducing your risk of injury
If you really want to improve your Hyrox performance, start focusing on running for time, not distance, and ensure you’re preparing for the unique demands of compromised running. With a thoughtful approach, you’ll be well-equipped to ace your next Hyrox event 🚀
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