Your complete guide to crushing HYROX running

Running makes up half the race in HYROX – and the way you train can be the difference between crushing it or burning out. With eight 1km runs broken up by high-intensity functional movements, your endurance, pacing and recovery strategy are key to staying strong and finishing fast.

Ready to get the edge? Start training for your first HYROX race now with Starter or aim for a new personal best with Accelerator.

Whether you're tackling your first HYROX or aiming to shave minutes off your time, this guide will help you train smarter, manage fatigue and run stronger on race day.

Strength and aerobic fitness: the basis for success

Running in HYROX isn’t like a traditional endurance race – you’re tackling each kilometer in a compromised state, and this fatigue only compounds as the race goes on.

That’s why your training should go beyond speed and pace. To perform at your best, focus on two key areas: improving lower-body strength and developing a solid aerobic base.

Stronger legs mean better endurance, helping you maintain form and running efficiency even under fatigue. And a well-developed aerobic base helps you keep a steady pace as the race goes on – ultimately determining whether you finish strong or hit the wall.

How heart rate zones impact your training

Not all runs are created equal in HYROX training. Each one challenges you in a different way – and by working across multiple heart rate zones, you’ll build endurance, speed and power more effectively.

Training in the right heart rate zone also helps you gauge effort, optimize performance, and get the most out of every run. If you’ve got a smartwatch or fitness tracker, you can tap into real-time data to fine-tune your effort.

No tracker? No problem. Use the guide below to get a feel for which heart rate zone you’re in and how to make the most of it.

Tip: To estimate your maximum heart rate (max HR), subtract your age from 220. For example, if you’re 38 years old, your max HR would be 220 minus 38 = 182 beats per minute.

• Zone 1: 50-60% of max HR – you can sing.
• Zone 2: 60-70% of max HR – you can hold a conversation.
• Zone 3: 70-80% of max HR – you can only speak in short sentences.
• Zone 4: 80-90% of max HR – you can only manage a few words.
• Zone 5: 90-100% of max HR – you feel out of breath.

How to train for HYROX running

Your running training should include a mix of different types of runs to build endurance, speed and the ability to perform under fatigue. But remember, it’s just as important to stick to the right balance of intensity and effort zones in your training.

Pushing harder may seem tempting, but with the heavy demands of both running and strength work, pacing your training is what keeps you strong, fast, and injury-free.

Here are the essential varieties to include in your HYROX running workouts.

1. Easy runs
   Also known as absorption runs, easy runs will be your best friend during your HYROX training. Short, relaxed and with no fixed distance, they’re key for building your aerobic base and promoting recovery. Think of these as your active recovery on rest days, helping you bounce back stronger. You’ll usually find your heart rate in zone 2 for these runs.
2. Long runs
   These steady-state runs are all about endurance. A long run will have you sitting in zones 2-3, boosting your aerobic capacity, toughening up your muscles and getting your body race-ready. In both of Centr’s HYROX programs, long runs will play a key role in building your aerobic foundation for race day.
3. Intervals
   Intervals are where the magic happens. High-intensity bursts of effort with light recovery in between – like 6 x 400m high-effort runs – are designed to push your VO2 max, speed and pacing. Depending on the intensity of your intervals, you’ll most likely be within zones 3-5. Most importantly, intervals mimic HYROX’s dynamic race pace and will show up in phases 2 and 3 of Centr’s HYROX training programs to get you race-ready.
4. Compromised runs
   Also known as brick workouts, compromised runs teach your body to push through fatigue. Combining functional workouts with running, these sessions focus on endurance, lower-body strength and improving your lactate clearance. You’ll be working hard in zones 4-5 throughout these. They’re some of the most crucial workouts in your HYROX prep and are packed into weeks 6 and 10 to ensure you're ready for race day.

Pacing on race day

Pacing isn’t just about speed – it’s about strategy. With adrenaline pumping on race day, it’s tempting to start your race fast, but pushing too hard early can burn through your glycogen stores and leave you gassed towards the end.

Consistency is key here – follow these strategies to keep yourself on track:

• Maintain a steady pace across all eight 1km runs, matching your simulation times as much as possible.
• Avoid sudden pace changes – steady effort delivers the best overall race time.
• Focus on controlled breathing to reset your mind and body between stations.
• Pick up the pace when the finish line is in sight – if you have the energy in the tank, now is the time to use it.

These are general guidelines – your ideal pace will depend on your personal goals, so train accordingly to the targets you’ve set.

Managing physical fatigue

Running continuously in a fatigued state is tough on your body – but managing that fatigue is key to staying strong throughout the race. Here’s how to make it work.

Control your breathing: In the first 100-200m of each run, focus on regulating your breath: inhale for three strides, exhale for two. This rhythm helps steady your heart rate and sets you up for a more controlled pace.

Use runs as active recovery: Think of each run as a reset. Find a steady pace that allows your legs to recover from the previous station while sticking as close as possible to your simulation timing. This helps you maintain efficiency without burning out.

Fuel and rehydrate: Dehydration and low glycogen levels can sap your energy fast. For races longer than an hour, fuel up with a carb-rich snack to keep you going. And for hydration, drink at least 4 oz. (120ml) every 15 minutes at the water stations in the Roxzone.

Overcoming mental exhaustion

HYROX isn’t just physically demanding – it’s a mental battle too. Here’s how to stay focused and push through the toughest moments during the race.

Break the race into segments: Thinking about how much you have left to go can be overwhelming – especially when fatigue sets in. Instead, treat each 1km run and functional workout station as an individual goal to stay motivated.

Use runs to reset: Each run is an opportunity to mentally refocus. Use it to shift your attention to the upcoming station, rather than how tired you feel.

Listen to your body: Check in with your energy levels regularly and adjust your pace as needed. If you fall behind pace, don’t lose confidence – stay focused and keep moving forward.

FAQs on HYROX running training

We’ve covered the most asked questions for HYROX running, and then some.

What shoes should I wear for HYROX running training?
The right shoes can make all the difference in your HYROX training. Since you're balancing endurance runs with high-intensity functional movements, your footwear needs to match the workout.

Easy and long runs: Opt for regular running shoes. The extra cushioning and support help you log those longer miles comfortably while keeping impact low.

Compromised runs and race simulations: Lace up your HYROX competition shoes. With a flatter, grippier outsole and firmer midsole, they’ll give you the traction and stability you need for sled work, burpees and every other race-day challenge.

How should I warm up for a HYROX race?
Each HYROX event has a comprehensive warm-up zone fully equipped with all race equipment, treadmills, stationary bikes and more. This is your time to fire up your key muscles, get your body moving and lock in your race mindset. Aim for a solid warm-up around 10-30 minutes before the race, so you’re primed to hit the ground running.

Do I need a smartwatch for HYROX?
While not a must-have, a smartwatch can be a game-changer for tracking your pace and heart rate, giving you instant feedback on your performance. It’s also a great tool for monitoring your running splits between functional workout stations, helping you stay on track and adjust your pace as needed.

How should I balance running & strength training?
For well-rounded race prep, we recommend 2-3 runs per week paired with strength training. Centr’s HYROX training programs seamlessly integrate both, giving you a structured approach to building the strength and endurance you need for race day.

How much should I increase my weekly mileage?
To prevent injury and boost your pace, follow the 10 percent rule – never increase your total mileage by more than 10 percent each week to ensure steady progress without overwhelming your body.

How can I prevent injuries from HYROX running?
Injury prevention starts with recognizing the signs of overtraining – persistent soreness, performance dips and overall fatigue. Make recovery a priority, incorporating short runs, mobility work and rest days to keep your body strong and ready for each session.

If you’re dealing with a past injury or know you’re prone to them, check in with a professional before diving into any high-intensity training.

What role does nutrition play in HYROX running?
Proper fueling and hydration are key to keeping your energy high throughout the race. For optimal performance before, during and after the event, check out Centr’s HYROX nutrition guide to ensure you're meeting your needs.

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