Looking at the Running Requirements for the Hyrox Fitness Event

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I was asked by a friend to give them some guidelines for my approach to preparing for the repeat 1km running requirements for the Hyrox Fitness event that appears to be gaining popularity. Using my background in preparing 800m track athletes, I have devised an approach that not only addresses the aerobic energy system requirements for the event, but also targets the neuromuscular qualities required to run these 1km intervals at a faster pace.
Running faster requires that you run faster. Anyone who has been successful at the middle-distances all the way up to the marathon have been able to run fast at shorter distances. Incorporating some shorter sprints and strategic intervals over 200m and 400m will not only help you to recruit your muscles effectively and efficiently, but it will also give you a better sense of your pacing in longer events.
To find out more about the Hyrox event and upcoming competitions, please visit:
hyrox.com/en/
For more information on services and courses that I provide, including running programming for Hyrox events and other competitions and physical fitness tests, please visit:
sprintcoach.com/
runningmechanics.com/
/ derekmhansen

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Опубликовано:

30 июл 2024

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Комментарии : 23

@alexbielovich 22 дня назад

Thank you! Doing my first HYROX event in September. My strength base is good, but need to do more running (things used to be the other way around before an ankle injury a few years back). Done a lot of CrossFit training as well. Thinking in terms of "interval runs" and "long slow runs" is gonna help a lot.

@TheDaveTC 2 года назад

This is gold! Thank you so much for this video, just what I was looking for. Still 12 weeks until my Hyrox Event, so enough time to give this a go! Thanks Derek!

@thomasjanssen9124 Год назад

This is very helpful Derek! I am myself an amateur but passionate runner, having accomplished a couple of half marathons (05:20/km race pace plus/minus), and I am preparing for a hyrox! I’ll now try and follow your plan for a 04:30/km target time - which should leave me with enough power to to the 8 workouts in between. Let’s see! Greetings from Hamburg

@diegodelrio13 5 месяцев назад

Great video! Thanks for all the value🙏🏼

@DerekMHansen 5 месяцев назад

Thank you Diego. I have to put together a follow-up video soon.

@soldier-boy-fitness Год назад

100% well said

@MrLizzieMay 22 дня назад

You mentioned a video from Luka Hocevar and Joel Jamieson...which video was it? I'm really interested to learn more

@traceyweaver407 Год назад

For the longer 40-60 minute sessions to build aerobic capacity.... you mentioned it would be ok to bike or row.... would you say keeping your HR in zone 2 is best? Thanks!

@MarcAplin 2 года назад

Hi Derek. This is really cool. Can I ask whether the total running volume you have shown here (e.g. session 1 - 1200m, session 2 - 1200m, session 3 - 1200m, session 4 - 2400m, session 5 - 2000m, session 6 - 3000m) would be an entire session or would you be doing multiple sets of each set. I hope that makes sense. So for the first session of 6*200m (1200m total) would that be the session done or would you have your athletes take a long rest and then maybe repeat?

@DerekMHansen 2 года назад

Those would be session totals Marc. The focus would be on quality over quantity in terms of running faster than race pace to build a reserve.

@bom417 2 года назад

Hi Derek, Thanks for the great info! 17:19 What timespan do you suggest it takes going from row 1 (200 m splits ) to the last row (1000 m splits) . Are you talking weeks or months?

@DerekMHansen 2 года назад

I would say at least 6 weeks minimum to make sure your progression is safe and effective.

@Yetifur003658 2 года назад

My first hyrox isn't until October. I have a fell race in the UK in May (which I'm not well prepared for). Should I start working on something similar to this from June onwards or is it worth doing more base work first, perhaps for a couple of months?

@DerekMHansen 2 года назад

Hi Brian. Because fell running still works on aerobic endurance and general strength, I would start doing at least one session per week on intervals - probably 200m repeats - to work on pacing and speed. Fell running isn't very fast compared to the 1km loops required for Hyrox. So by starting with 200m intervals and focusing on pacing will be helpful. When you get to June, you can start to do 2x per week on the intervals (adding in 400m intervals) and you'll be comfortable doing the track work.

@GarryTwist-cl7ft Год назад

Great video Derek. How many weeks out from a race would you recommend starting this progression. Any info would be greatly appreciated.

@DerekMHansen Год назад

I would say a 12 week training progression would be the minimum window.

@GarryTwist-cl7ft Год назад

@@DerekMHansen thanks for the quick reply👍 Look forward to seeing more of your videos.

@DerekMHansen Год назад

@@GarryTwist-cl7ft I have to get better at posting more on RU-vid. Thanks for the motivation.

@GarryTwist-cl7ft Год назад

@@DerekMHansen you on social media?

@DerekMHansen Год назад

@@GarryTwist-cl7ft On Instagram @derekmhansen

@garytyerman1321 2 года назад

Hi Derek. Thanks for making this interesting video. Would you recommend running a 400m time trial to then work out your interval pace from your chart?

@DerekMHansen 2 года назад

I think if you have a base level of fitness in place Gary, it would be a good idea. If someone hasn't been training and doesn't have a good running background, it might be better to just get them into basic training to build their fitness over shorter segments, and then eventually do a time trial.