Hi, I am Enda, Senior Physiotherapist and Clinical Lead of Running Solutions at Premier Physiotherapy.

Run Training for Hyrox

2024 was the breakout year for Hyrox, and 2025 looks to be no different, with events selling out faster than Oasis tickets. Everyone knows someone training for Hyrox, and the recent Dublin edition filled all of our social media feeds and WhatsApp groups. For those not in the know, Hyrox is a combination of running and resistance training, with eight strength or conditioning stations separated by eight 1km running intervals. As with all sports, the fastest man/woman/pair to complete the circuit wins.

As an outsider, and firmly more experienced in the running rather than sled pulling component, even though there are eight stations and eight runs, the split is not equal. Excel in the run, and you stand a good chance of being well ahead of the pack. There are many reasons for this, but in particular the sport is new and still seen as a ‘gym-goer’ event, whereas the ‘real’ runners are still out on the roads and the track.

So how do ‘gym-goers’ improve their Hyrox running ability? As far as I can see, the running training for most participants currently consists of 1km repeats as fast as possible. Train for the test required – seems logical. But the 800m runner isn’t doing 800m all-out efforts in training. Nor is the 1500m runner. Or the 5km runner. You get the picture. In the heat of the moment, these 1km intervals may seem like a max effort, but they are an aerobic exercise – using the same energy system as 5k, 10k, half marathon and even the marathon. When you are on the final laps of the Hyrox course, it is endurance and not speed that will save you.

Periodised Run Training

Similar to an endurance running event, Hyrox training should be structured and periodised. The preceding three to four months to your goal event should be broken into stages – with specific focuses on speed, endurance, aerobic fitness, and threshold efforts. “Easy” effort running improves the oxygen carrying capacity of blood, and improves the function of your cardiovascular system. This type of running is different to the event-day needs, but it will absolutely improve your event performance. See below example of 12 week training Hyrox training program:

📅 Weeks 1-4 (Base Phase)
✅ 70-80% of running at an easy pace (build endurance)
✅ Strength work + light sled pushes

📅 Weeks 5-8 (Threshold & Strength Phase)
✅ Increase tempo & threshold runs (80-90% effort)
✅ Add sled pushes & lunges after runs to simulate fatigue

📅 Weeks 9-12 (Race-Specific Phase)
✅ 1km intervals after strength exercises (simulate race fatigue)
✅ Focus on speed & transitions between stations

Of course, there is a time and a place for fast efforts, sprint work, high heart rate running, and this should form part of the programme, but it shouldn’t be the sole component of the programme. Like the novice runner who trains at the same moderate intensity all of the time and struggles to improve, the Hyrox runner who only works at near-maximum effort at all times is missing out on easy performance gains.

Happy Hyrox!!

Enda specialises in treating running-related injuries, as well as providing training plans and strength and conditioning advice for runners. An experienced runner himself, Enda has completed multiple marathons, including completing the London 2024 marathon, with a PB of 2:46:11 and completed his first Ironman in under 11 hours in June 2024.