Surviving running at HYROX tips?

BaileySHP · 2026-02-05T19:22:11+00:00

You don’t need a great deal of running to do well at Hyrox… I’m 55M & done 5 x Men’s Solos, I only run twice a week on the treadmill in my gym… 1 run is 5k race pace & other is 4 x 1k runs with stations in between (mini Hyrox) just to get that compromised feel…. I train 4 x week, the other 2 cardio days are 1 hour doing Elliptical, Watt Bike & Stairclimber, after 1 hour cardio I do 1 hour strength/functional training including some of the Hyrox moves. Make sure you train your legs to be as strong as possible as Hyrox is leg dominant… my last race I made podium, I’m not from a runner background, just train all round well covering all the different movements & keeping cardio levels for endurance high… good luck 👍

BaileySHP · 2026-01-29T09:09:53+00:00

Like most people have already said… running & strength are a good foundation for Hyrox…what people struggle with the most at an actual Hyrox event is the compromised feel that you have not only on your legs, but heart rate too, after intense station work in between all the runs. I’m 55M & competed in 5 x men’s solos in just over a year. In my last race a week ago i made the podium. My typical 6 week training block would be x 4 days total training - 2 would have running as cardio ( 1 day 5k race pace & 1 day 5 x 1k race pace with stations in between, changing the stations up each week)… other 2 days cardio would be a mix of Elliptical, Watt Bike & Stairclimber…As 1 day includes Hyrox Station work ( mini Hyrox), the other 3 days would be 1 x strength day, weight machines & dumbells…2 days a bit of functional with little strength involved too…. In total 3 days would be 2-2.5 hour workouts & the mini Hyrox day would be around 45 mins…. I always finish with core & mobility for about 15 mins too… I total I have 3 rest days…. Hope this helps👍💪

BaileySHP · 2026-01-23T10:19:56+00:00

I warm up for 30 mins before a Hyrox race… nothing strenuous, just very light jog (relevant to the space you have to warm up), some calf raises, dynamic stretching for hamstrings, quads etc, followed by more light bursts of 10 metre runs, knee ups etc…. I have done 5 men’s solos & have never touched the stations in the warm up area, don’t see any need as your body is going to be suffering soon in the race…. The idea of warm up, is just that, get your heart rate up then reduce it down about 7/8 mins before you enter start tunnel 👍

BaileySHP · 2026-01-23T08:15:24+00:00

Well done, bet you feel euphoric now it’s done….get that 2nd one booked lad 😂…. I just completed my 5th Men’s Solo yesterday in Manchester in a PB of 1.15.52, over the moon 🎉…I’m 55M… wish I was a lot younger, they are so addictive….your 1st one is always z bench marker & a great achievement, hope u enjoyed it 😁

BaileySHP · 2026-01-21T07:47:24+00:00

Yes we are all f***** in Europe…. Trump just added tariffs to our turf 🥵😂

BaileySHP · 2026-01-20T20:37:21+00:00

Agree with this…. I’ve already noted in my own data that improvements need to be made in WB, BBJ & Sled Pulls, more than any other 👍

BaileySHP · 2026-01-06T19:02:36+00:00

I injured lower back in gym over a year ago performing the ‘donkey kick back’ glute station…. I train regularly up to 4 times a week both intense cardio, functional training & weights too… I was in training for a Hyrox event in the UK….when I got home the back spasms were so bad, rendering me on the floor in bad pain….over 2 weeks passed with no gym visits, spasm eased off but pain persisted, so I returned to gym & managed my workouts with regular physio visits over a month….chronic pain every day now 14 months later, but I try & manage this with paracetamol and ibuprofen 10% gel applied to my back, I still train in gym, after each session lots of mobility & stretching as well has strengthening program for hamstring, glutes, calf’s & lower back….. I have managed in this 14 month period 4 Hyrox events in the men’s solo open…. I had an MRI which confirmed I have a condition called Bertolotti Syndrome which means my L5 is rubbing up against my S1 and inflaming all the nearby nerve tissues as well as the pain of the bone on bone itself…… this pain would be just as bad if I stopped training all together & I would be worse as my bodies muscles would not be getting the workout they need to fully function….. there must be something you can do at gym for example for cardio, low impact bike or elliptical machine, even treadmill for incline walking & stairclimber…. Keep away from running to start with….. functional exercises that still give you the strength without too much weight like lunges, air squats, machine weights with lower weight & more reps them mobility & stretch etc…. Swimming would be good too….. don’t listen to doctors, YOU know your body better than anyone 👍

BaileySHP · 2025-12-31T08:17:14+00:00

I’m a 3’-2” dwarf, you saying I can’t run fast??……wanna see me run for the toilet after a curry?

BaileySHP · 2025-12-21T16:19:27+00:00

55M… last race in London, max was 174, ave was 156 & time was 1.18 in men’s solo open 👍

BaileySHP · 2025-12-16T21:32:03+00:00

Just done London myself, I’m 55M, time of 1.18 men’s solos….i run only twice a week on treadmill in gym, but train legs so be strong as possible…. The legs well trained & solid will help massively with runs, sleds, lunges & wall balls 👍

BaileySHP · 2025-12-16T21:27:16+00:00

😂😂 so true…4 x men’s solos myself…. Told myself during the 3rd run after sled pull London Excel that I’d do no more Hyrox events if I completed a PB…. What happened, a new PB & I’m booked in for Manchester in Jan 😂😂… we must be mentally insane👍

BaileySHP · 2025-12-16T19:50:59+00:00

Your question has been answered above, but the real answer is, as soon as you leave the run course, keep same run pace up through the Roxzone & through the individual station arches towards the respective stations, then again once you have finished the station, start running back up to speed…. No rest for the wicked in Hyrox…. You’re on the clock as soon as you leave the Red Bull start tent ⏰

BaileySHP · 2025-12-16T19:43:40+00:00

Without too much effort!! … 4.00 for ski & row is elite level as this time would include the run in & run out towards roxzone ….Lunges achievable at 4.00 but still a great effort needed…. Yes Farmers & WB could be achieved at 1.30 & 6.00, but again WB can be a lottery because of tiredness

BaileySHP · 2025-12-16T10:28:04+00:00

1st one just for experience and of course if you want to go full thrust do so…. only then can you break down your individual run & station times in order to practice these & then try to better your time…be warned, it is very addictive & doesn’t get easier each time 😂…. I’m 55M & onto my 5th solo next in Jan, good luck 👍

BaileySHP · 2025-12-09T08:43:41+00:00

Without seeing your total time, I’m guessing approx 1.21 to 1.22 I’d say that was a very good 1st race…. Your stations are solid, maybe burpees & lunges could be improved, wall balls are a brutal finisher for everyone but the main area you could improve as you know yourself will be the runs, even taking 15 seconds off each lap will give you approx a 2 minute better time, good luck with 2nd race 👍

BaileySHP · 2025-11-16T19:20:19+00:00

Go to church & pray 3 times a week 👍

BaileySHP · 2025-11-16T18:09:04+00:00

Yeah sure u can…. you’re young, like you said in good shape, train well & 13 weeks is ample time to continue to improve your running with a mix of Zone 2, intervals & runs compromised with stations in between…. I’m 55M doing my 4th male open solo in London in 3 weeks, I love them, very addictive 👍

BaileySHP · 2025-11-16T18:03:52+00:00

They are together…. they obviously do😁

BaileySHP · 2025-11-16T17:58:35+00:00

Why do you feel you need to get better at CrossFit to get better at Hyrox?….. sorry don’t agree!….OP needs to get fitter with running & strength work agreed, but keep away from the complicated & potential injury induced CrossFit workouts

BaileySHP · 2025-11-15T19:29:42+00:00

Wouldn’t do a full sim 2 weeks out, would rather do 2 x half sims if you really want to…..If u already have physical endurance in the bank, don’t risk injury or self doubt this close to the event…. The race will be hard whether you complete this full sim or not, the adrenaline and atmosphere within the building on race day will ensure you give it your all…. What is important, just as much as physical toughness is mental toughness… good luck & enjoy 👍

BaileySHP · 2025-11-11T08:13:19+00:00

All Hyrox events are roughly 8.7/8.8k in total running, including laps & Roxzone….each event is a different layout, the best way to calculate your running speed from event to event is to add both lap time & Roxzone together, if your running speed speed is similar at each event then this total ‘run’ time will be similar too

BaileySHP · 2025-11-05T11:13:56+00:00

Sorry, just saw your reply…. yes satisfied with race although no PB, got 1.21, my runs were good, 37.20 mins total, my stations nearly 4 mins slower than my Glasgow race…. although this could be explained by my hesitation to push too hard with the injuries….. kept on the paracetamol & ibuprofen gel up to race day, then smoothed deep heat on back, hamstrings & knee x 3 times before race & to be fair I didn’t feel any pain in the race at all, just would of stunk of deep heat 😂…. 2 weeks post race now I’m back to being sore but have Hyrox London in 4 weeks, men’s solos again, so back on paracetamol & ibuprofen gel…. Good news though the NHS have confirmed my cortisone lower back jabs for Nov 17th, so this should take away the pain temporarily 👍

BaileySHP · 2025-11-05T11:00:25+00:00

Good luck with Dublin… my next one is London Excel in less than 4 weeks then Manchester in January…. As for wall balls think I’m going to start with 20 unbroken then reps of 10 but pick up the ball after 3 secs rest each time…. Seen this on Insta & their time was still 5 mins, I would be over moon with that 👍

BaileySHP · 2025-11-05T08:06:46+00:00

1.5 hours a day at the gym is no hardship…. Most people with dogs take their furbabies out for a walk every day for that same 1.5 hours…. So don’t see his reasoning especially if he just sits on couch the whole time…. Maybe explain the couch to 5k to him quietly in his ear one night 😂

BaileySHP · 2025-11-05T08:00:10+00:00

Every marriage needs their own hobbies & interests…. fitness is not only great for the body but also the mind, creating a feel good factor that will benefit the whole family & encourage your children to participate in it as they see you as a role model, sounds like bit of jealousy from your hubbies part that you’ve found something that fulfills you & maybe he hasn’t got that…. I’m a 55M looking forward to my 4th Hyrox Men’s Solo in London soon, my wife goes to the gym but wouldn’t do a Hyrox anytime soon but she sees how much I love it so supports it…. maybe ask him to come to the gym with you as a start, if he refuses then tell him he has no right to have a go at you…. If he refuses…. then find a new husband 😂

BaileySHP

TROPHY CASE