The Complete Guide to Running for HYROX

Running is the heartbeat of HYROX—and for most athletes, it’s also the biggest limiter. But here’s the truth: just “running more” doesn’t make you faster. What matters is how you train.

That’s the whole idea behind our new Run 2.0 Program inside the RMR Training App. It’s not another cookie-cutter 5K or half-marathon plan. It’s a purpose-built system designed for the way HYROX athletes actually move—combining running, strength, mobility, and compromised efforts into one complete process.

Think of running like baking bread: the ingredients are simple—volume, intensity, rest, duration—but the process makes the loaf rise. The same goes for your training. When the right ingredients are baked in with the right timing, you get faster, stronger, and more efficient where it counts: between the sled and the wall balls.

Here’s what that looks like in practice:

• Two key runs per week. One pure running session to build threshold speed and efficiency, and one compromised run to simulate racing under fatigue.

• Runner-specific strength. Deep squats, calf and shin raises, and knee-flexion work build durability for miles and stations.

• Plyometrics and mobility. Explosive hops, backward walking, and hip-extension drills keep your stride powerful and pain-free.

• Movement quality > mileage. The goal isn’t endless volume—it’s smoother, more efficient form that holds up when fatigue hits.

If you’ve ever crushed your lifts but fell apart halfway through a run, this program is your fix. You’ll learn how to maintain coordination when tired, handle lactate build-up, and stay fast even when your legs are screaming.

Running for HYROX is a skill—and like any skill, it takes intention, structure, and a plan. The Run 2.0 framework gives you all three.

👉 Download the FREE HYROX Running Guide + sample week below and start training with purpose inside the RMR Training App.

CTA: Grab your free HYROX Running Guide now →

FAQs

1. What makes Run 2.0 different from other running programs?
Traditional plans train you to race on roads. Run 2.0 trains you to run fast through fatigue, blending strength, speed, and coordination built for HYROX.

2. Do I need to be an experienced runner?
No. The program adapts to any level. You’ll build proper mechanics, strength, and pacing—without endless miles.

3. How often should I do compromised runs?
Once per week. Any more and recovery suffers; any less and you’ll lose the neuromuscular conditioning HYROX demands.

4. What type of strength work is included?
Functional hybrid strength that supports running—deep squats, plyos, and single-leg stability—not bodybuilding isolation work.

5. Is the HYROX Running Guide free?
Yes! The guide and sample week are completely free. It’s the first step toward your best season yet.