Tag: Pace-Based Running

In your Hyrox training, it’s crucial to focus on two very different but equally important aspects: building specific muscular endurance for the obstacles and refining your running strategy. In this post, we’ll cover both. First, I’ll break down a tough “Back and Bis” endurance workout designed to improve the pulling strength needed for stations like the Sled Pull and RowErg. Then, I’ll discuss a recent and important shift in my own training: moving from heart-rate-based running to pace-based running, and explain why this change can be a game-changer for your Hyrox goals.

Part 1: The “Back & Bis” Endurance Workout (June 19)

A strong back and resilient grip are essential for conquering many Hyrox stations like the Sled Pull, Farmer’s Carry, and RowErg. This workout was a “lat and bicep burner,” designed to build the muscular endurance needed for these challenges using high-volume supersets with timed rest.

The Workout Blueprint:

• Superset 1 (3 sets):
  • A: Single Arm Landmine Row x 20 reps/arm @ 70 lbs
  • B: Half Kneeling Lat Pullover x 20 reps/side @ 15 lbs
  (Rest 2:00 between supersets)
• Superset 2 (3 sets):
  • A: Seal Row x 20 reps (25s, then 30s lbs)
  • B: EZ bar Pullover x 20 reps @ 40 lbs
  (Rest 2:00 between supersets)
• Superset 3 (3 sets):
  • A: Spiderman Curls x 20 reps @ 25 lbs/hand
  • B: Swing Curls x 20 reps @ 25 lbs/hand
  (Rest 2:00 between supersets)
• Superset 4 (3 sets):
  • A: Ez bar Preacher Curls x 12-16 reps @ 40 lbs
  • B: Ez bar Curls x 20 reps @ 40 lbs
  (Rest 2:00 between supersets)

Scaled Options for this Workout:

• Use lighter dumbbells, kettlebells, or barbells for all movements.
• For rows and pulldowns, substitute with banded variations or bodyweight rows.
• Reduce the number of reps per set to a manageable number (e.g., 10-15).
• Perform 2 rounds of each superset instead of 3.

Part 2: Pace-Based Running for Hyrox (June 20)

For a long time, I, like many athletes, have used heart rate (HR) as the primary guide for running intensity. While HR training is valuable for building an aerobic base (like my Zone 2 runs), preparing for a race like Hyrox requires a different, more specific skill: pacing. You need to know *exactly* what your race pace feels like, regardless of what your heart rate is doing on the day.

Why Switch to Pace-Based Running?

Heart rate can be influenced by many factors: heat, humidity, caffeine, stress, fatigue, and cardiac drift (your HR naturally climbing during a long effort even if your pace is steady). If you rely only on HR, your actual running speed can be inconsistent. For Hyrox, you need to be able to run your target pace (e.g., a 5:00/km pace) between stations, no matter what. By training at your goal pace, you teach your body and mind what that specific effort and speed feel like, making it second nature on race day.

Today’s Run: The Details & Intentions

The goal for today’s 9km run was simple: practice getting comfortable with my easy/aerobic pace being around 5:50/km. This wasn’t about pushing hard, but about settling into that specific pace and holding it consistently.

My Experience: This felt great. The focus shifted from constantly checking my HR to locking into the feeling of the 5:50/km pace. My final average for the 9.11 km was 5:45/km, so I was right on target. Although this isn’t my race pace, it gets me used to running at a consistent pace which I can improve on over the coming months ahead of Hyrox Toronto.

Do you train by heart rate, pace, or feel? Share your preference in the comments!

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Workout Summaries (June 19-20, 2025)

Back and Bis Endurance (June 19):

• Duration: 44m 27s
• Total Sets: 24
• Avg HR: 110 bpm
• Max HR: 141 bpm
• Calories: 294 C
• Note: Detailed set information as per workout blueprint.

Pace Building Run (June 20):

• Duration: 52m 17s
• Distance: 9.11 km
• Avg Pace: 5:45 min/km
• Avg HR: 129 bpm
• Max HR: 145 bpm
• Calories: 772 C
• Total Ascent: 29 m