Many beginner runners try to complete continuous runs even when their fitness isn’t ready. They might feel embarrassed to break up a run, or believe continuous running is the most effective approach. This can lead to excessive stress on the musculoskeletal system and unnecessarily high intensity, while also limiting the time and energy available to focus on proper running technique. Including run-walk intervals is not a sign of weakness — in fact, it’s a strategy often used by elite athletes. For example, instead of a 30-minute continuous run, try: 30 × (40s run + 20s brisk walk) This type of session can be progressed over time, either by increasing total duration or by adjusting the run-to-walk ratio.

Some people might be put off by the amount of running in HYROX - and it’s not just the general population. Even an athlete who trains strength several times a week and looks great might find 8 kilometers to be a big challenge, and something that could discourage them. But if you make the decision to add more low-intensity movement into your daily routine, it can be a real game-changer - not only in whether you conquer a HYROX race, but in your overall quality of life. After all, it’s far more practical to have a strong, functional body than just one that looks good. Remember, every muscle contraction counts! 💡 Add this to your weekly routine: 💪 Walk or bike to work, the store, or anywhere you can. 💪 Skip the elevator or escalator and take the stairs instead. 💪 Break up long hours of sitting with a quick stretch or some light strength exercises.

Sometimes, life gets in the way and there’s just no time for a full session. That’s where exercise microdosing comes in: short, high-intensity bouts of training that still drive meaningful adaptations. Instead of skipping, you can introduce a short workout whenever you have time (1-2 times per day). This concept isn’t new; it has been used both in elite sport and in the non-active population (often called “exercise snacking”). The key idea is that frequent, brief, high-intensity sessions can induce a certain level of metabolic stress and improve or maintain physical capacity depending on which modality is selected. You can structure a hyrox specific microdoses as simple sessions, such as: 10-min EMOM 1st min: 20 squats 2nd min: 10 push-ups 6-8-min AMRAP 10 burpees + 10 squats *introduce weighted vest if needed