8 kilometres a week. Could you actually race Hyrox off that?

I reckon you could, if what surrounds it is right.

I break it down two ways.

First, the five types of running that move your Hyrox: easy, intervals, threshold, tempo and compromised.

Then how much you need for your goal. 6 to 10k a week to finish, 12 to 25k to feel good, 30 to 50k to be competitive, and 50k plus for elite, who are moving more of it onto the bike and the ergs anyway.

Plus why Hyrox is a threshold race, not a threshold run race, and why more isn't better. Better is better. Also a pie analogy that falls apart in real time.

Before all that: I'm finally adapting to the training, trialling a three-week running cycle into Melbourne, and building a training brain with AI.

No script. No edits. Just a real life Run Down.

What's covered

Finally adapting to the training, and a track session with a rower and a wall ball
Two seminars this weekend, and my biggest problem running them
Building a training brain with AI, and using it to make clips
Why I don't reply to every DM, and what my psych taught me about it
A three-week running cycle into Melbourne: 45 to 60k a week
The 5 types of running for Hyrox
Easy runs, and why they're a small slice of my week
Intervals and VO2 work: dragging your ceiling up
Threshold, and why it isn't your race pace
Hyrox is a threshold race, not a threshold run race
Tempo: the session that makes you feel like a champion
Recovering on the run between stations
Reading your heart rate drift on a 20 minute tempo
How I structure compromised running, and why pure running goes first
Tier 1: just finish, 6 to 10k a week
Could you race on 8k a week? What surrounds it matters
Tier 2: feel good and have fun, 12 to 25k
Why you don't need easy running for Hyrox (and the worst analogy I've ever made)
Tier 3: competitive, 30 to 50k
Tier 4: elite and pro, and why they're offloading running
Why the competitive crowd often runs more than the elites
More isn't better. Better is better.
BUILD Season 4: the 8 week plan is live
New to Hyrox? Start with ten minute runs, three or four times a week

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