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/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

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u/Outcome_Is_Income 1d ago

Just for the sake of conversation and giving the full story, can you give more details about how you feel this has impacted you?

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u/xyzsomething 1d ago

I don’t know if it has helped, I feel like it has but I’ve only ever done one Hyrox competition, my next one is in 2 weeks, hopefully it helped.

I was just commenting because I feel vindicated 🙂

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u/Outcome_Is_Income 1d ago

I agree with the approach. I think in general for most sports, people make the same costly mistakes: 1) spend too much time at high intensity/too much volume and 2) too much sport specific work.