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

🌐 Everything in one place: https://anthdipaolo.com

🆓 Start the free 7-day trial

👉🏼 https://anthdipaolo.com/trial

💪🏻 Work with me 1:1

👉🏼 https://anthdipaolo.com/coaching

📧 coaching@anthdipaolo.com

📘 Guides — HYROX, running and wall balls

👉🏼 https://anthdipaolo.com/guides

🤝🏼 Brands I use (codes + links)

👉🏼 https://anthdipaolo.com/partners

💧 Dr Hydrate — 15% off with ANT15

🍁 Maple Movement — 10% off with ANTH

🧬 MyProtein — up to 45% off with ANTH

👟 LSKD — 15% off with ANTH-LSKD

▶️ Watch the episodes on YouTube, plus new videos every fortnight

👉🏼 https://www.youtube.com/@anthony__dipaolo

📲 Instagram: @anthony__dipaolo

https://www.instagram.com/anthony__dipaolo/

Three years in Hyrox and 38 races, and if I was starting again I'd build it in a very specific order. Most people don't. They go straight to the glamorous stuff, the compromised running, the race sims, the workouts they saved off Instagram. Then they wonder why they plateau.

So this one is the pyramid. Aerobic base and strength base at the bottom, then running volume, then station efficiency, and only at the very top do you bring it all together. Build the layers separately. Combine them too early and you dilute every stimulus you're chasing.

Where you start depends entirely on what you did before. Came from endurance? Your strength is the gap. Came from lifting? It's your engine. Starting fresh? Both, and that's fine.

I also walk through exactly how I'd structure a 12 week build into a race. One station a week for eight weeks, then the front half of the race, then the back half, then taper. It's as simple as it needs to be. And a hot tip on the sleds that most people get backwards.

Before all that: where the adductor is at after five weeks, 0 to 50km a week, the new website being live, and the best thing I've ever done for Amy's birthday.

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

What's covered

The bird that flew into the window ten seconds before I hit record
Amy's birthday scavenger hunt, and why you should do one
The adductor: squeeze test from 20% to 80%, and 50km this week
Running 3:50s when the plan said 4:10, and why even I do it
The new website, the overhauled guides, BUILD Season 4
How I actually use AI in my coaching, and what I don't use it for
Why I'm not excited about Hyrox right now, and why that's fine
Train from where you are, not where you wish you were
Why you shouldn't copy the workouts I post
Layer 1 and 2: aerobic base and strength base
Why a bodybuilder gets further than someone who isn't strong enough
Strength complements your running. I learned that by getting injured
15 to 20km a week, and why "just run 8k" was never the answer
70 to 100% of race duration, and the erg relay I use to get it
Layer 3: splitting your running volume, threshold and tempo
Watching your cardiac drift
Layer 4: station efficiency, and fixing your squat depth early
No reps turn 100 wall balls into 150
The top of the pyramid: bringing it all together
Why my Hyrox sessions start with pure running intervals
Tempo Hyrox work, and why slower gets you more
A full 12 week build, week by week
Never train at race weight on the sleds
Balance: the ground the whole pyramid sits on

🌐 Everything in one place: https://anthdipaolo.com

🆓 Start the free 7-day trial

👉🏼 https://anthdipaolo.com/trial

💪🏻 Work with me 1:1

👉🏼 https://anthdipaolo.com/coaching

📧 coaching@anthdipaolo.com

📘 Guides — HYROX, running and wall balls

👉🏼 https://anthdipaolo.com/guides

🤝🏼 Brands I use (codes + links)

👉🏼 https://anthdipaolo.com/partners

💧 Dr Hydrate — 15% off with ANT15

🍁 Maple Movement — 10% off with ANTH

🧬 MyProtein — up to 45% off with ANTH

👟 LSKD — 15% off with ANTH-LSKD

▶️ Watch the episodes on YouTube, plus new videos every fortnight

👉🏼 https://www.youtube.com/@anthony__dipaolo

📲 Instagram: @anthony__dipaolo

https://www.instagram.com/anthony__dipaolo/

I found the books I used to write every single session in. Five of them, going back to the end of 2017, every workout in my own handwriting. Nine years ago. I've been training for about 15 years now and this is the first time I've sat down and actually read any of it back.

So that's the episode. I open them on camera and go through it, and I ask myself three questions on every session I land on. What was I chasing. What did it actually do. What would I write instead now.

Some of it is genuinely funny. A 12 Days of Christmas workout with Ben that took about three hours. A deadlift day with five separate components that ran two and a half hours. A 240 metre run, because the numbers before it added up to 24 and I was obsessed with things lining up.

Some of it is harder to look at. I was doing more than 20 hours a week, getting sick constantly, and adapting to almost none of it. There was so much noise my body had no idea what to respond to. I also get into why the sessions kept getting longer, because that part was never really about training.

Before the books I cover where my adductor is at, BUILD Season 4 going live, why a 12 week plan should finish on the Monday of race week, and why for the first time in ages I'm not putting pressure on myself to perform in Melbourne.

Heads up that I touch on disordered eating in this one.

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

What's covered

Where the adductor is at, and the squeeze test rule I use
BUILD Season 4 is live, and why my 12 week plan is actually 13 weeks out
Building the back end of the business and the new website
Melbourne, Hong Kong, and racing without pressure for once
There is such a thing as racing too much
Maturing as an athlete: sport is one part of your life, not all of it
Where the training started, and why
Following strangers around the gym and copying whatever they did
F45, two classes a day, then my own session on top
Book one: the Thursday Thrashers with Ben
The 12 Days of Christmas workout that took three hours
Twelve deadlifts at 150kg
The deadlift session with five components
Why I was doing thrusters on an upper body day
The 240 metre run and my obsession with numbers
So much noise my body couldn't adapt to any of it
Sessions getting longer and longer, and what that was really about
Double unders after deadlifts, and how everything started there
Signing up for an Ironman so nobody could tell me I trained too much
Working with a psychologist, and what's actually changed