The training formula for faster, more consistent race splits.
Why your runs fall apart after Run 5, and exactly how to train so every kilometre holds from Run 1 to Run 8.
Here's the part of Hyrox most training plans get wrong.
Every race has 8km of running in it. Eight 1km runs, one before every station. For most athletes, that's around 60% of their total race time.
And yet it's the thing most people train least. Plenty of sled, plenty of wall balls, plenty of burpee broad jumps. The running gets squeezed into whatever time is left.
So race day plays out the same way every time. Run 1 feels great. By Run 5 your legs have gone. By Run 8 you're shuffling splits you'd be embarrassed by in training, and you cross the line knowing exactly where the minutes went.
That's not a fitness problem. It's a programming problem. Running that's sporadic instead of built week on week. Easy runs done too hard. No practice running on legs that have just come off the sled.
The HYROX Running Blueprint is how I fix it. I'm walking you through it live, for free, for one night.
I race in the HYROX Elite 15, and I coach athletes who are chasing PBs and qualifiers all over the world.
When I look at an athlete's race splits, the story is nearly always the same. Strong on the stations. Losing minutes on the runs, and losing more of them the further into the race they get.
Most Hyrox plans are built strength first. They treat running like a warm-up between the stations, when it's actually the biggest part of the race.
So I programme it the other way round. Running first, built progressively, with a proper easy base, threshold work and running practised on tired legs. The stations still get trained. They just stop stealing the time your running needs.
On 3 November I'm showing you the whole formula. What to run, how hard, how often, and how to make sure Run 8 looks like Run 1.
One hour. Bring your last race splits.
How to read your splits, and why running is the biggest block of your race and the smallest block of most plans.
How to train running off the stations, so your legs know what to do when you step off the sled.
Easy base, threshold and race-specific. What each one does, and how hard each one should actually feel.
Why sporadic running leads to calf and hamstring niggles, and how to build your volume week on week instead.
And whether it's your running, your pacing or your transitions.
So every run has a job, instead of just adding miles.
The sessions that make Run 5 feel like Run 2.
So you stop going out too fast and paying for it in the back half.
More volume, fewer niggles, and a plan you can follow all the way to your next race.
of running in every Hyrox race. The Blueprint is how you train for it.
Most athletes look for their next PB in the stations. For most of them, it's sitting in the runs.
Every race, every division. It's the single biggest block of your race.
For most athletes, more of the race is spent running than on all eight stations put together.
Station heavy and run light. That's where the minutes leak out.
One hour, live with me, completely free. Bring your last race splits.