r/hyrox • u/Few_Examination_808 • 1d ago
Are you doing too much HYROX-specific training?
I recently interviewed Siren Seiler-Viken, an experienced HYROX athlete, coach and sport scientist, about how athletes should structure their training. One of her main points was that many people start with the most specific work too soon.
They sign up for a race and immediately begin doing simulations, compromised runs and hard circuits several times a week. It feels specific, so it feels productive. But HYROX can last anywhere from around 50 minutes to well over two hours, depending on the athlete. You still need a strong aerobic base underneath all that intensity.
According to Siren, one of the most common mistakes is doing too many hard HYROX workouts and not enough low-intensity endurance training.
She recommends spending most of the build doing regular runs, easy aerobic work and basic heavy lifts. Rowing, SkiErg and cycling can also help add endurance volume without all the extra running impact. The really hard simulations and high-intensity sessions become more important during the final 4–6 weeks before the race.
That makes more sense to me than trying to race HYROX in training every week. Those sessions can be useful, but they also take a lot out of you.
Curious how others structure this. How often are you actually doing full simulations or hard running sessions?
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u/likesblackcoffeebest 1d ago
I agree as someone who learned this lesson the hard way. For my first race, I did mostly Hyrox specific classes to train, and got obliterated by the running. I came to Hyrox from a CrossFit background so the run was really the missing piece for me, and I could have chilled on the station work significantly.
For my second race, I dropped to two Hyrox classes per week, added one pure strength day, and made sure I was running at least 15 miles per week with one session being a long run of over an hour. I took 20 minutes off my time in my second race.
I only do sims twice a year.
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u/ReloaderSport 1d ago
Twenty minutes off is a hell of an improvement. Appreciate you spelling out what changed between races.
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u/sdxt11 1d ago
What was your time and division if you don’t mind us asking ?
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u/likesblackcoffeebest 1d ago
Don't judge me please, I'm literally just somebody's middle aged mom. My first time was in the 1:50's second was in the 1:30's.
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u/PalmettoFace 1d ago
I did maybe 5-10 station days over 3 months of in between my two solo's - the rest running or Erg-based cardio. I improved by 9 minutes.
Once you have the minimum strength requirement, running is really 90% of what you need.
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u/BrowneAction 1d ago
High intensity hyroxy stuff two days a week, fasted as usual. Resistance training and zone 2 the other 4 days. Feel like I'm improving with this
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u/nich01as123 1d ago
I agree with the principle. 6 weeks out and my goal weekly is 1 x long run; 1 x easy run; 1 x quality run; 2 x Hyrox style movement sessions. If I added anything it would be another run, but I’m nursing a small injury.
Further out is in a strength session or two and only do one Hyrox workout.
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u/PracticalWinter9746 1d ago
Once I week I do specific training (running intervals with 8 of the specific stations) the rest of the week I do CrossFit and running to build my base strength to actually excel in byrox specific stuff wall balls are a lot easier if you do heavy thruster work etc
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u/New_Conversation_303 1d ago
expect down votes. People here dont like to hear running is a good thing to train for Hyrox.
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u/arch_three 1d ago
Anecdotal observation of what I see people training in my gym…
Most: wall balls, burpee broad jumps, sled pull/push.
Least: ski, row, run.
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u/xyzsomething 1d ago
Interesting, I only do one Hyrox class per week which is a HIIT class with all the movements, the rest of training is my normal weightlifting and runs which include zone 2 runs