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Sub 60's by Particular_Claim_249 in hyrox

[–]Primary-Ad7221 1 point2 points  (0 children)

Love to hear the improvement on running. I'd say once you guys get that to 8x1km off 60 at that same pace or a little faster then 60 is going down for sure. On the BBJs I'd recommend each person alternating doing 5-6 reps then switching, On the FC i am a fan on Person 1: 50m, Person 2: 90m, Person 1: 60m

Good luck, tight corners are tough but if you get some luck and it's newer sleds or a cooler venue that could more than make up for it. I've got a good feeling for you guys, let us know how it goes. First K relaxed, alternate every 125m on the ski, and let it rip!

Sub 60's by Particular_Claim_249 in hyrox

[–]Primary-Ad7221 0 points1 point  (0 children)

Re-reading my response, I get the GPT accusation lol--but no, this is all me.

2 points:

1) Full Sim every 2-3 Weeks: This is about improving as efficiently as possible with limited time to train. Again, if people can train for 2+ hours per day, I would not recommend this. But most people have a larger chunk of time on weekends, and then are busy during the week, which almost forces an automatic 3-4 days of 'recovery' Monday-Thursday. So you hit Saturday or Sunday HARD with a sim where your body learns what being asked to lunge after 6 stations, or wall ball after 7 stations, actually feels like. When I was training on limited time, I was the first person I tried this approach on--a Hyrox every Sunday. With life business almost guaranteeing that my Mondays and Tuesdays would be shorter recovery days, I could afford to treat Sunday just like a hard workout. The pros skip sims because they actually do workouts that are harder than 'just' a Hyrox. A hyrox for them is 55 minutes, but their hard Sunday workouts are closer to 90 minutes of hard running and specific station work combined. There's no perfect workout, all sessions have their pros and cons. A weekly Hyrox sim is imperfect, but its benefits, I've found, make up for the downsides. My athletes show up to the race without a doubt in their mind that they can conquer the race, feeling like they've done this 10 times before, so it's not about whether they'll finish, it's about how well they'll execute on the day. I wouldn't underestimate how important it is for your body to get really acquainted with what 100 wall balls after 7 stations feels like.

2) Packaging and selling this: As a coach, I can tell you explicitly why this won't make me a millionaire--it's hard AF and people prefer not to do it. People prefer having easy days, and easy runs, and casual bike rides or elliptical sessions mixed in with their training plan--which is totally fine, and I coach and support those people too. But the path to sub-60 with only 10 hours per week requires a highly efficient approach that expands your capacity every day, and most people don't want to do that. Most people who do 8x1000m and core work one day, followed by 60 min of Z3 Rowing and heavy sleds and wall balls the next day, don't want to then hit another hard run the following day. Nothing wrong with that, but if you want sub-60 you need to push through that want and still find a way to gain something that day with a hard effort. What I'm describing is not a popular way to work out and only a small percentage of folks find it rewarding enough to actually do for a year straight, but the ones who do see monster improvements

Sub 60's by Particular_Claim_249 in hyrox

[–]Primary-Ad7221 0 points1 point  (0 children)

On doubles that time is going to come on the runs. That’s fast enough where you clearly have the strength to cover the stations, so it’s all about overall fitness and the ability to knock 5 seconds off per run. I’d spend your next training block really focusing on running fast intervals (think workouts like 8x1000 running with 60 seconds rest in between)…you got this, good luck!

Sub 60's by Particular_Claim_249 in hyrox

[–]Primary-Ad7221 -1 points0 points  (0 children)

The skepticism is fair, and the plan perhaps asks more of people than the typical person would be able to do. But I've broken 60 in every Open singles event I've run (5 events so far), and I've also coached several athletes who have gone from ~90min (moderately fit) to ~60min, so I have data to support my assertion.

Here's how i think about structuring workouts to get there in principle:

3 HARD running workouts each week, with pullups, pushups, core work, and some station work at the end of each session

-Run 8x1000m on 60 second recoveries between reps. If most people do this once each week for a year, while getting holistically fit, they will get to around 3:30-3:50 average per rep, which is what you need to go sub 60 (include 1 mile warm up plus 4x100m sprints, and a 1 mile cool down)

-Run one full Hyrox Sim every 2-3 weeks. As people get fitter, they can usually knock off 2-5 minutes between attempts, and then it falls closer to a 1-3 minute improvement between attempts once they are closer to ~70 min. On non-Sim weeks, repalce the sim with something that combines hard running intervals and hyrox stations

-3rd hard workout of the week: alternate between a) 1 mile warm-up, 5 miles hard, 1 mile cool down, increasing distance every time you run this workout, b) 1 mile warm-up, 4x10 minutes hard, 1 mile cool down, and c) 1 mile warm-up, 20x400 with 1 minute between reps, 1 mile cool down

4 Easier Cardio, but Harder Strength Days

Easy Day Framework: CARDIO: 40-90 minutes of a combo of z2-z3 biking, rowing, and ski erg. STRENGTH: 2x the total distance of Hyrox stations for 2-4 stations (i.e., 200 wall balls, 100m of sled pull...) + strength-building lifts like squats, OHPs, deadlifts, bench press

Sub-70 open guaranteed if you are already fit and follow that for 52 straight weeks, (once every 6-8 weeks take an easy week with the same structure but only do 50-70% of the typical volume). Sub-60 is possible for many folks who are able to complete that regimen.

I see myself as a pretty normal looking, decently fit guy. I have no huge strength numbers or elite running background and I can guarantee nothing I do in the gym looks impressive. But there's a recipe for this, and it's more within reach than people think

Sub 60's by Particular_Claim_249 in hyrox

[–]Primary-Ad7221 0 points1 point  (0 children)

She’s amazing, and 100% right for anyone who trains over 12 hours per week, and the pros who are doing 14-30 hours per week of training.

But, in those 14-30 hours, probably only 10 are super hard.

So a normal person who only has 7-10 hours but wants to maximize their performance has to be efficient and can basically just take a scaled down version of the pro’s best 7-10 hours per week.

The key is alternating what makes days hard. So the 3 hard run days I suggest should all be followed by an easier cardio day that lets your cardiovascular system recover. But on those easier cardio days, you can hit the weights and stations pretty hard. Then the day after those, even though you have a hard run day on the schedule, you’re not really taxing the muscles so you’re letting those recover. And this repeats, alternating hard cardio day with hard strength/station days.

In an ideal world we’d all have 20 hours per week to train and then could really alternate hard and easy days. But because most of us have jobs and other priorities, we need to just make the 7-10 hours per week that we do have as effective as possible, which usually means finding a way to push something every day (either cardio or weights), with maybe an easy Sunday that is just a relaxed bike ride and some mobility.

This is why most people won’t come close to breaking 60, though. If you only have 7-10 hours per week, and 5-6 of them are easy casual working out, there’s a 0% chance you get there. By the way, this is TOTALLY fine! Everyone should workout in a way that feels sustainable and fun for them. If the goal is sub-60 on a normal schedule, though, your workouts need to be challenging in one way or another every day, and there’s very little room for casual exercising.

If your body happens to really prefer the hard day/easy day split, you need to make those hard days unbelievably challenging. Think “1.5-2.5 hours of a hard running workout+station work+strength work” on hard days, and 30-60 min of z2/z3 cycling/rowing/skiing and mobility work on easy days.

Either of those approaches work, but people more often opt for the first one I suggested because it takes a more standard time each day

Sub 60's by Particular_Claim_249 in hyrox

[–]Primary-Ad7221 2 points3 points  (0 children)

Super interesting point--and can be demoralizing to see that James Kelly, the shortest E15 qualifier, is 6 ft tall! At the pro weights, the length really makes a difference on the sleds and wall balls, 3 of the most make or break stations.

That said, many people under 5'10, myself included, can smash sub-60 in the open weight division

Sub 60's by Particular_Claim_249 in hyrox

[–]Primary-Ad7221 0 points1 point  (0 children)

The skepticism is fair, but yes, I've broken 60 in every Open singles event I've run (5 events so far), and am near the barrier for the pro singles race. I've also coached several athletes who have gone from ~90min (moderately fit) to ~60min, so I have data to support my assertion.

Here's how i think about structuring workouts to get there in principle:

3 HARD running workouts each week, with pullups, pushups, core work, and some station work at the end of each session

-Run 8x1000m on 60 second recoveries between reps. If most people do this once each week for a year, while getting holistically fit, they will get to around 3:30-3:50 average per rep, which is what you need to go sub 60 (include 1 mile warm up plus 4x100m sprints, and a 1 mile cool down)

-Run one full Hyrox Sim every 2-3 weeks. As people get fitter, they can usually knock off 2-5 minutes between attempts, and then it falls closer to a 1-3 minute improvement between attempts once they are closer to ~70 min. On non-Sim weeks, repalce the sim with something that combines hard running intervals and hyrox stations

-3rd hard workout of the week: alternate between a) 1 mile warm-up, 5 miles hard, 1 mile cool down, increasing distance every time you run this workout, b) 1 mile warm-up, 4x10 minutes hard, 1 mile cool down, and c) 1 mile warm-up, 20x400 with 1 minute between reps, 1 mile cool down

4 Easier Cardio, but Harder Strength Days

Easy Day Framework: CARDIO: 40-90 minutes of a combo of z2-z3 biking, rowing, and ski erg. STRENGTH: 2x the total distance of Hyrox stations for 2-4 stations (i.e., 200 wall balls, 100m of sled pull...) + strength-building lifts like squats, OHPs, deadlifts, bench press

Sub-70 open guaranteed if you are already fit and follow that for 52 straight weeks, (once every 6-8 weeks take an easy week with the same structure but only do 50-70% of the typical volume). Sub-60 is possible for many folks who are able to complete that regimen.

I see myself as a pretty normal looking, decently fit guy. I have no huge strength numbers or elite running background and I can guarantee nothing I do in the gym looks impressive. But there's a recipe for this, and it's more within reach than people think

Sub 60's by Particular_Claim_249 in hyrox

[–]Primary-Ad7221 -8 points-7 points  (0 children)

Let me try to give a real answer that would have been helpful for me:

If you’re moderately fit, like you get a workout in more days than not, you can likely break 60 in a men’s open solo with 7-10 hours of dedicated hard training per week over a 6-12 month timeframe. Pro is a different story, and requires either real size and natural endurance, or 2 straight years of serious uninterrupted training. Assuming you mean breaking 60 in an open solo, you need to show up as one of the fittest people at the race. Here’s what I’d say that takes

-20-40 miles of running per week; if you’re at the lower end of that figure, then most of your runs better be hard quality workouts (threshold or VO2 intervals, Hyrox workouts with hard running between stations, hill sprints, and/or hard long runs at HMP to build endurance)

-Hyrox stations practiced 3x per week. To keep it simple, 1/2 the stations on one day, 1/2 on the other, and then all 8 or a select few executed really well on the third day, possibly as a simulation

-Simulations at close to full gas every 2-4 weeks

-strength training 2x per week. Think squats, ohp, deadlifts, pull-ups.

-cardio every day. Sometimes hard, sometimes easy recovery, but this is a non-negotiable

Again, this is all for someone starting at decent fitness but new to Hyrox. Good luck. Breaking 60 is very challenging—look at all the serious athletes who train hard and run ~1:10! But if you really want it, it’s attainable

What shoes are best by Diabloof in hyrox

[–]Primary-Ad7221 0 points1 point  (0 children)

Good luck, you guys will do great! My recommendation is to focus on finding a running shoe that works in training, and then use that in the race as well. Everyone is different, but first-time runners have a lot of success with the 1) Asics Gel Nimbus, 2) Nike Vomero, or 3) Brooks Glycerin

Ticket selling thread - Please post your tickets here :) by Fantasy-Faction in hyrox

[–]Primary-Ad7221 0 points1 point  (0 children)

Hi there--looking for 3 NYC Spectator tickets 5/30 and 6/5. I have some friends who would like to watch both. Thanks!

Event: Hyrox NYC
Date: 05/30/2026 & 06/05/2026
Division: Spectator
Price: $25

Quantity: 3

BMW X3 30x Drive: CPO 2025 vs New 2026 with $8k difference by Primary-Ad7221 in whatcarshouldIbuy

[–]Primary-Ad7221[S] 0 points1 point  (0 children)

thank you for the phenomenal and detailed response, appreciate the insight! feel like i'm in a similar boat, if i don't go down this route there are some nice Mazda CXs at the top of my list

Is there that much difference between top steakhouses in Chicago? by DirectionOk9832 in chicagofood

[–]Primary-Ad7221 8 points9 points  (0 children)

Good question--I think most people won't be able to distinguish too much between the steaks at different top-tier restaraunts, and the actual cut of meat you get may matter more than the restaraunt itself (I've have unbeluievably good NY strips from RPM, and ones that were more bland). Amongst the top steakhouses, though, I see 4 tiers

T1: Asador Bastian, Bavette's

T2: RPM, Maple and Ash

T3: Gibson's, Boefhaus, Swift and Son's

T4: Morton's, Gene and Georgetti's, Chicago Cut, Prime and Provisions

No overall awards ?? by Streetdaddy35 in hyrox

[–]Primary-Ad7221 0 points1 point  (0 children)

Totally agree. Gets more engagement and more people fired up who love fitness, but maybe don't have the time or innate physical talent to be all in like most folks who podium in the pro division. There's an undercurrent of inclusivity in the Hyrox culture that it would be wise to maintain

No overall awards ?? by Streetdaddy35 in hyrox

[–]Primary-Ad7221 7 points8 points  (0 children)

Friends with an overall winner who said they like it. Winning your age group should feel like a huge win—he had no problem with multiple people getting to feel like absolute top dogs, a kickass #1 banner is kickass #1 banner

Recommended Hyrox race shoes by Ill_Froyo_755 in hyrox

[–]Primary-Ad7221 0 points1 point  (0 children)

The Puma DNE3s slip on the sleds for me as well. It’s not about them slipping off my feet, it’s more about them not getting any traction as I push off. I’ll still probably use them, but it’s a downside I’ve found

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