What’s Working (And What’s Not) in HYROX Training Right Now

If you’ve been in the HYROX game for a while, you know it’s a constant battle of fine-tuning what works, ditching what doesn’t, and figuring out how to suffer just a little bit more efficiently. Training for this sport isn’t just about running and lifting—it’s about maximizing what actually moves the needle.

After reflecting on my training (and my performances), I wanted to break down what’s working for me right now, what I’ve learned the hard way, and where I’m tweaking my approach to get to that next level.

What’s Working: The Game-Changers in Training

1. Training at Anaerobic Threshold is Key

HYROX is an hour-long grind. If you can’t sit in that uncomfortable “I’m suffering, but I can keep going” zone for a long time, you’re not going to perform at your best. The ability to hold anaerobic threshold (that high Zone 3 to low Zone 4 area) is what makes or breaks performances.

I’ve found that time spent at anaerobic threshold is one of the biggest indicators of success. Instead of smashing all-out intervals or long, slow runs, the key is to accumulate as much time as possible in that threshold range.

For me, that looks like:

• Longer, sustained efforts at Zone 4 rather than breaking them up into short intervals.
• Tracking time in threshold during runs and machine work (rowing, biking, skiing).
• Using hybrid workouts to extend threshold time instead of just running intervals.

Basically, if you want to race at a high level, train like you race. If your workouts never touch the level of discomfort you’ll feel in an actual race, you’re in for a rude awakening come competition day.

2. More Machine Work for Threshold Training

One of the biggest changes I’ve made is incorporating more machine-based training at Zone 4 instead of relying purely on running.

Why?

• Machines reduce impact, which means better recovery and higher training volume without destroying your legs.
• You can still build aerobic power and lactate tolerance without overloading your joints.
• It’s a great way to simulate HYROX fatigue without requiring tons of mileage.

A favorite session of mine is 60 minutes EMOM-style:

• Assault bike at 69-71 RPM for 5 minutes
• 25 wall balls + 12 burpee box jump-overs every 6 minutes

This setup lets me accumulate a ton of Zone 4 work without over-relying on running. If you’re looking for a way to train harder without beating up your body, this is the move.

3. Running Less (But Smarter)

At first, I thought more running = better HYROX performance. I was wrong.

I’ve cut my weekly mileage down to 40 miles per week (sometimes less) and have seen my performances improve. Why?

• Less overall fatigue, meaning I can train harder in my key workouts.
• More focus on quality running instead of just logging junk miles.
• Better balance between running, strength, and hybrid work.

Most HYROX athletes don’t need to be running 50+ miles per week. 30-40 miles of quality running is plenty if you’re supplementing with machines and hybrid work.

What’s Not Working: Time to Rethink These Areas

1. Ignoring Mobility (It Actually Matters)

I’ll be honest—I’ve neglected mobility work for a long time. I always saw it as something that was “nice to do” but not essential. Turns out, I was wrong.

Tightness in my thoracic spine and rib cage has been affecting my breathing and movement efficiency. And in HYROX, where every second counts, that matters.

So, I’ve started incorporating breath work and mobility drills to keep my body moving efficiently. If you’re feeling stiff, slow, or just off, don’t ignore this piece.

2. Running Economy Needs More Attention

We talk a lot about threshold training and VO2 max, but running economy is just as important. The better you move, the less energy you waste.

For too long, I just assumed my run mechanics were fine. But after reviewing footage, I realized there were a lot of inefficiencies—small things that were slowing me down over time.

To fix this, I’m adding:

• Low-impact running drills to improve form and efficiency.
• Short, fast strides to train mechanics without overloading fatigue.
• More focus on movement quality, not just fitness.

If you can run the same speed with less effort, you’re going to win more races.

3. Sloppy Strength Work (Time to Clean It Up)

For the past few months, I’ve been super HYROX-specific with my strength training—sled pushes, sled pulls, wall balls, and lunges under fatigue.

But here’s the issue:

• I haven’t been breaking down the movements.
• My lunges aren’t technically clean.
• My burpees aren’t as efficient as they should be.

I’ve realized that just doing the movements isn’t enough. If you want to get better at lunges, you can’t just do more lunges—you need to train the specific weaknesses within them.

For me, that means:

• Improving range of motion so I can move more efficiently.
• Practicing explosive burpee transitions to shave off seconds.
• Working on rowing technique instead of just rowing tired.

If you’re looking for free speed in HYROX, clean up your movement patterns. Efficiency is everything.

4. Lazy Nutrition (No More Guessing)

For a long time, I took the “eat whatever, I train hard” approach to nutrition. While that works to an extent, I started noticing dips in energy and inconsistent performances.

Now, I’m:

• Dialing in nutrient timing so I feel strong in workouts.
• Focusing on food quality (not just macros).
• Testing intra-workout fueling to maintain energy output.

It’s a small adjustment, but small adjustments add up.

The Takeaway: Fine-Tuning Matters

The deeper I get into HYROX, the more I realize that every small detail adds up. If you ignore the little things—form, mobility, nutrition, and efficiency—you’re leaving free performance gains on the table.

So, moving forward, I’m doubling down on:
✔ More machine-based threshold training
✔ Smarter running (less volume, more quality)
✔ Better movement efficiency in key exercises
✔ Dialing in nutrition for sustained energy

And if you’re looking for a way to take your training to the next level, join the RMR Training Community. We’re putting all the best training, education, and community support in one place so you can train smarter and race stronger.

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Watch the full breakdown of what’s working (and what’s not) in my latest training approach. Learn how to fine-tune your workouts, maximize your threshold training, and optimize every detail for race day success.

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