The defining feature of HYROX running is compromised running, the ability to run fast under significant muscular fatigue. In HYROX, fatigue is not just cardiovascular. Many stations (sled push, sled pull, lunges, wall balls) create high levels of local muscular fatigue. Heavy loading increases intramuscular pressure and muscle tension, which mechanically restricts blood flow to the working muscles. The result? Reduced oxygen delivery, metabolite accumulation, and that heavy, burning sensation when you start your next run. This is why mixed-modality training is essential. Combining running with loaded movements (e.g., DB thrusters, lunges, squats, sled variations) trains the body to restore oxygen delivery under tension Progression is key. To truly develop HYROX-specific running performance, training should gradually teach the body to deliver and utilise oxygen under increasing mechanical stress when combining running with loaded movements: Progression tips: - Load progression: from light → moderate → heavy - Rest manipulation: from longer → shorter recovery - Density increase: more work within tighter time windows - Movement alternation: shifting between lower and upper body to challenge systemic recovery HYROX success is not about being a great runner or being strong in isolation. It’s about being able to run when your legs don’t want to.

Hints: - Running: your raw running speed isn’t where you want it, or running after workouts feels especially hard. - Strength-endurance (HYROX-specific). You can handle the workout distances/reps, but movements like sandbag lunges, wall balls, etc. cause heavy accumulated fatigue. - General aerobic base: everything feels fatiguing, especially during longer sessions (very common for beginners). - Maximal strength: you struggle with heavier HYROX loads (sled push/pull, grip or quads giving out), leading to extreme fatigue or difficulty completing the workout.

Progressive overload is a cornerstone of the training process.But an important thing to remember: it doesn’t only mean adding more weight to the barbell or more kilometers to the week. We can progressively overload the body in different ways: - Intensity of the stimulus. Increasing relative intensity: for example, a barbell back squat with submaximal weight performed with an explosive concentric phase. - Density of the stimulus. Increasing exposure to the stimulus within a shorter time window; e.g. double-threshold training methods. - Variability of the stimulus. Targeting the same quality while changing how it’s expressed; e.g. pull development using different grip widths, pull-ups vs chin-ups, etc. Same principle but different levers.

Hi @all, I'm Miriam, 40, from Germany. I'm working as physiotherapist, alternative practitioner (I think this is the right word... in Germany it's "Heilpraktiker") and osteopath. Some years ago I was member of a Crossfit box and triathlon team but then I got sick. Since then, I've been training as much as I can with whatever I have and I'd like to take this journey to a stronger and healthier me together with you... and if I get HYROX-ready I won't complain 😉

Sports Scientist & Strength and Conditioning Coach with over 5 years of experience working in professional sports, supporting elite athletes across both individual and team sports. I bring to HYROX a unique blend of academic expertise (BSc & MSc in Sports Science), hands-on experience in elite endurance sports, and deep passion for the growing sport of HYROX.