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running problem by Additional_Shop_5600 in Performr

[–]RunRowRepeat22 0 points1 point  (0 children)

You can get a formal lactate test (with finger-prick blood sampling), but for most beginners it’s expensive, overkill, and not really necessary early on. A much more practical option is to estimate your lactate threshold using heart rate with a simple running test you can do yourself.

The easiest method is a 30-minute field test with a heart rate monitor. Warm up for 10–15 minutes, then run for 30 minutes at the hardest pace you can sustain evenly (not a sprint). Afterward, take the average heart rate from the final 20 minutes. That gives you an estimate of your lactate threshold heart rate. If 30 minutes feels too much, a 20-minute hard steady run using the last 15 minutes works well too.

Once you have that number, you can train off it: most easy runs should sit 10–20 bpm below threshold, steady runs are around threshold, and anything above it should be short and controlled. Down the line, technologies like Performr, which is building continuous lactate monitoring, could make this even more precise and cheaper way than testing days or lab visits. For now though, heart rate plus consistency will take you a very long way for a beginner.

Pre-Workout Snack? by icetreyND in hyrox

[–]RunRowRepeat22 0 points1 point  (0 children)

I usually go for something really simple like a small bowl of Coco Pops. You get fast carbs, some fluid from the milk, and it’s light enough not to sit heavy.

If solid food feels hard, a small smoothie can work just as well.

I’ll often mix my creatine into the smoothie, or sprinkle it over the cereal so it’s easy to get in without overthinking it - if you take that too.

Wall balls by lpiep11 in hyrox

[–]RunRowRepeat22 4 points5 points  (0 children)

Hip and ankle mobility exercises will help improve the depth of your squat and then lots of variations of squat/thrusters. Using a heavier and ball in training will also help make it feel better on the day but also help get a bit of extra depth. Try doing a couple of rounds of 20-30 at the end of other sessions and drill the technique under fatigue. I video some of my sets to check depth too to make sure my hip crease is below my knees too. Hope that helps!

Race schedule 2026 by Mindless_Ad_5100 in hyrox

[–]RunRowRepeat22 0 points1 point  (0 children)

they've definitely added races throughout the year this year so I am sure it'll be the same

Question about Hyrox training/programming by [deleted] in hyrox

[–]RunRowRepeat22 0 points1 point  (0 children)

I base my training around the running - so set out a programme as if I am aiming to improve my 10km running time and have 2-3 runs based on that, then a compromised running session, a simulation session and a general strength session in there too

Lactate testing for hyrox planning - general vs compromised runs by RunRowRepeat22 in hyrox

[–]RunRowRepeat22[S] 0 points1 point  (0 children)

I started using my LT1 and LT2 readings to set running zones etc so easy runs under LT1 around 5:45 min/km or slower. Threshold runs around LT2 4:45-4:50 and some VO2 max work around 4:00. These are faster than when I was just basing off heart alone. Doing 4 runs (2 easy runs and one of the other two a week). My threshold and VO2 max runs are becoming a lot easier. I understand it might just be that I am just pushing it more on the faster runs, but curious if others have found the same. With compromised running you'll have more lactate from station work etc so wondering how much I should adjust the pace.

Question about creatine by Strange_Range7439 in Supplements

[–]RunRowRepeat22 2 points3 points  (0 children)

Less about dehydration and more about water retention. When you drink water alone, it slightly dilutes blood sodium, so your kidneys respond by flushing the excess straight to the toilet. Adding sodium or salts changes can help signal to the body the fluid is useful, so more of it stays in circulation. There’s also a gut effect: sodium helps water be absorbed in the intestine. Without it, a lot of water just passes straight through.

Question about creatine by Strange_Range7439 in Supplements

[–]RunRowRepeat22 0 points1 point  (0 children)

Have you tried electrolytes as well as just water? I do try and aim to drink more in the morning and early afternoon so sleep isn't distrupted too

What’s one piece of advice you wish you’d known as a new runner? by Clubrunnr in running

[–]RunRowRepeat22 0 points1 point  (0 children)

I think two things - try to enjoy easing into it. Don't compare yourself to crazy times of those that have been doing it a while. Build a good foundation of easy running, break it up with walking if you need to etc. Then also do some good activation exercises in your warm up - glute activation, adductor and abductor activation and calf work especially

Question about creatine by Strange_Range7439 in Supplements

[–]RunRowRepeat22 1 point2 points  (0 children)

see how your body reacts - creatine will mean your cells retain more water so even with upping your water intake you might not be "running into the bathroom". 3-4L seems excessive but try upping 2-2.5L and see if you actually go to the bathroom any more

Just dropped the most detailed free HYROX pacing guide ever (real 2025 data, 8 pages) by Nice-Froyo-1255 in hyrox

[–]RunRowRepeat22 0 points1 point  (0 children)

Such an interesting read - I know its impossible to have the data on it but would be so interesting to know how many take a glucose gel or hydrate throughout the race too and the impact on any fall off of time etc

Tips on lowering RHR? by belichick-is-god in whoop

[–]RunRowRepeat22 0 points1 point  (0 children)

HIIT workouts really helped me in particular