HYROX TRACK WORKOUT
If you’re looking to boost your running performance, especially for HYROX racing, incorporating track workouts into your routine is a must!
Today’s workout focuses on speed and power—a critical component for runners targeting personal bests in the 5K to 10K range and improving HYROX race times. Let’s break the session down and discuss how to get the most out of it:
The Workout Plan
- Warm-Up: 2 km
- Main Set: 12 x 400m repeats at 5K pace or slightly faster (Rest 60 seconds between repeats)
- Cool Down: Easy running until you reach a total of 10 km for the session
Now, let’s take a deeper dive into each phase.
1. Warm-Up (2 km)
A proper warm-up is essential to prepare your body for the intensity of the track intervals. Start with 2 kilometers of easy jogging to gradually increase your heart rate, loosen up your muscles, and boost circulation. Add some dynamic stretches like high knees, leg swings, and butt kicks to enhance mobility and activate key muscle groups.
Tips:
- Don’t skip the warm-up! It helps prevent injury and improves performance by priming your body for the demands of faster running.
- It also allows you to accumulate more total volume for the session.
- Keep your heart rate in Zone 2 (less than 180 - AGE in beats per minute).
2. The Main Set (12 x 400m Repeats)
The meat and potatoes of this workout is 12 fast 400-meter efforts. Here’s how to execute them:
- Pace: Run each 400-meter interval at your 5K race pace or slightly faster. If your 5K pace is 4:30/km, aim to complete each 400m in around 1:48 or quicker.
- Rest: Take a 60-second standing or walking recovery between the two intervals to catch your breath and reset before the next repetition. Focus on deep controlled breaths in through your nose and out your mouth to reduce your rate rate and prepare you for the next set.
Why It Works: Short, fast intervals train your body to handle higher speeds with improved efficiency. The rest periods are brief to keep your heart rate elevated, maximising cardiovascular and muscular adaptations.
Tip for Success: Stay consistent. If you feel strong after the first 400m, resist the temptation to sprint the second one. Controlled, sustainable effort is key. You want to be able to complete all 12 rounds at the same pace.
Regressions: If this workout is too hard for you, simply reduce the total number of 400 m sets or increase rest periods as required to match your current level of fitness.
3. Cool Down (Run Until 10 km Total)
After the final 400m interval, it’s time to cool down. Transition into an easy, conversational-pace run to accumulate the remaining distance up to 10 kilometers. This cool-down phase aids recovery by flushing out lactic acid and reducing post-workout stiffness.
Tip: Use this time to reflect on your workout and mentally celebrate your progress.
Workout Benefits
- Improved Speed and Stamina: Short intervals enhance your top-end speed while the rest of the run builds endurance—perfect for HYROX athletes.
- Mental Toughness: Pushing through intervals on the track teaches pacing discipline and builds confidence for race day.
- Efficiency: A targeted session like this packs significant training benefits into a short timeframe.
Session Fuelling:
Before the session:
- 1 x scoop of Endurance Fuel with 600 ml of water.
- 1 x Banana
During the session:
- 1 x scoop of Endurance Fuel with 600 ml of water (I sipped on this during each resting interval).
Adding fuel to your training will ensure you can perform at your best by staying hydrated and energised to maintain a high level of effort for the entire session.
Wrap-Up
Incorporating track workouts into your weekly training is a must if you want to increase your running speed for HYROX.
This 400m repeat session is a powerful way to build speed and mental toughness. Stay consistent, push your limits, and don’t forget to have fun!
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