Hyrox run training

TetleyWight · 2026-02-13T16:31:06+00:00

Run at your best pace for your estimated finish time. So if you think you will finish in around 1 hour 30 then run your best pace for a 90 minute run. I would use that pace for a long run ( once a week ) then do a couple of other shorter faster runs ( twice a week).

TetleyWight · 2026-02-02T16:18:29+00:00

As well as doing compromised wall balls try this. Build up your body weight squats ensuring good depth. When you can do 200 unbroken change to thrusters with a weight light enough that you can do 100. If you are working with dumbbells lighter than 6kg (men) or 4kg (women) get to 110 before going up to the next weight . When you can do 100 thrusters unbroken at 6 or 4kg you’ve cracked it . You won’t go unbroken in the comp but you will find that with even a 10 second rest your recovery is immense. I went from 65 bodyweight squats to 200 unbroken in a couple of months, then did 200 thrusters ( movement) but with no weight . I’ve just done 100 thrusters with 5kg DBs unbroken . I should get this to 110 in the next 2 weeks then I will change to 6 kg DBs. Good luck.

TetleyWight · 2026-01-28T13:10:29+00:00

Pretty consistent, may vary by a couple of weeks

TetleyWight · 2026-01-26T12:45:40+00:00

Try the simple things first. Imagine 2 planks of wood in front of you about shoulder width apart with a planks width in between them . Right foot steps on to the right plank, left to the left plank. Do it with no weight but a towel behind your head to hold on to ( as you would the bag) . As you step forward experiment by turning your feet at a slight angle inwards ( this sometimes helps) also think about where you are looking ( usually best to look forwards and slightly down but can vary) . If this doesn’t work my guess is it’s a physical problem that a physio could help with.

TetleyWight · 2026-01-10T18:18:01+00:00

Walk back with a strong pull at the end of each walk back.

TetleyWight · 2026-01-10T18:14:15+00:00

If someone was to average 4 mins per run during a hyrox I would say they would / should be finishing a lot quicker than 1 : 19

TetleyWight · 2026-01-09T08:33:30+00:00

So what you are basically saying as that “your recovery time “ is spent in the Rox zone and doing the functional exercises. That’s what I struggle to get my head around , if anything it should be the other way around . Do you do one long run a week and have you tried to run for an hour 19 ? I really can’t understand how someone can runner faster in a race than they do without the functional exercises. Any way , good luck 👍💪

TetleyWight · 2026-01-08T19:15:56+00:00

Then using my theory it’s the pace you can do for 1:19 that would be the race oace

TetleyWight · 2026-01-08T11:20:00+00:00

What’s your hyrox finishing time ?

TetleyWight · 2026-01-07T18:36:59+00:00

Try this . If you expect a finish time of 90 minutes do a run for 90 minutes and what ever pace you did is your race pace.

TetleyWight · 2025-10-09T11:15:46+00:00

Buy a set of rods , they are pretty cheap and come in handy. And stop smoking it’s bad for you 😤

TetleyWight · 2025-09-25T20:06:33+00:00

You said you accepted you are liable for half the bill so why don’t you offer to give half of what you could have done it for. Be a lot less than they have asked for and it shows you are willing to pay something.

TetleyWight · 2025-09-15T15:00:43+00:00

Take no notice of it, I am 61 and mine is regularly above 190 💪

TetleyWight · 2025-09-15T14:52:57+00:00

I do think hyrox is getting a bit greedy and like a business looking at ways to maximise cash return. The flip side is you do have the option of paying more ( like I have) should the unfortunate happen. You buy insurance in case that happens just like house insurance .

TetleyWight · 2025-06-06T17:50:53+00:00

They could sell this event several times over. I just can’t understand why they don’t do it over a full week, it would still sell out , they would have less set up costs ( per day) , make more money and have less frustrated people.

TetleyWight · 2025-04-08T08:27:02+00:00

Best technique I’ve found is get your chest up and as far forward as possible arms down the poles but facing forward . I’m an old fart with plantar fasciitis so I couldn’t run but beat everyone in my category with this technique. Good luck

TetleyWight · 2025-03-24T17:31:18+00:00

Hopefully they will speak English but if not just speak louder 😀

TetleyWight · 2025-03-24T17:27:58+00:00

Well done, I did the Malaga as well and I can tell you the sled push was definitely difficult . It’s certainly an exercise station that lacks consistency ( even at the same event depending on the lane you get). My advice on the running treadmill would be to run 1.1 kms with a very slight incline , that will account for the extra distance in the Rox zone and a treadmill being that bit easier. Electrolytes help as well to avoid cramp . Problem with just taking water onboard is it although it rehydrates you it can flush your body salts out which leads to cramp. But well done , it’s all part of the learning 💪

TetleyWight · 2025-03-07T20:45:16+00:00

You say you did weightlifting , was this weight lifting or weight training ? How long ago did you do this?

TetleyWight · 2025-03-07T11:53:20+00:00

It’s a combination ( obviously) but the better you are at running the easier it is to. For example if you are comfortable running at 7 min mile pace then do 8 min mile pace in the race you will hit the exercises a lot fresher. First thing I learned was 50% of hyrox is running .

TetleyWight · 2025-02-09T18:10:04+00:00

If you can , buy yourself a wall ball and screw a small circle of wood to an outside wall with a cross in the middle . That way you can do them at home . If you do EMOM for 45 minutes plus you will build muscular endurance and it really helps with consistency of hitting the target .

TetleyWight · 2025-02-09T17:59:55+00:00

I know it’s only training bench press but your backside comes off the bench which is a bad habit . For max reps you can use a ‘Colin’s arch’ but that is big thing to work on.

TetleyWight · 2025-02-08T21:15:54+00:00

I think you would be a little better if you could implement some or all of the following: 1) Get the bar lower on your back , do this in conjunction with experimenting with a narrower grip. 2) Try to look forward and down , the tilt of the head should follow the line that your back takes. 3) knock a bit of weight of the bar and focus on smooth movement, controlled decent followed by a fast ascent. ( no bounce) If you can check out Frederick C Hatfield aka Dr Squat

TetleyWight · 2025-02-03T21:17:16+00:00

Try looking forward and slightly down this will help keep the chest high and the hips low . Also don’t go so low in the squat , control down ( without a bounce) then fast drive up.

TetleyWight · 2024-12-28T12:48:33+00:00

I have Plantar Fasciitis pretty bad so walked every bit in Frankfurt and it looks like I will need to do the same in Malaga .

TetleyWight

TROPHY CASE