By Karyn Guidry, founder of Karyn Guidry Fitness
If you’ve been blaming the sled for your slow splits in a HYROX race, it’s time to look at the bigger picture.
Yes, the sled is brutal, but it’s not the true villain.
HYROX is, first and foremost, a running race with workouts in between. Over half of your total race time is spent running. If your running engine isn’t prepared for that demand, every station, including the sleds, is going to feel harder than it really is.
The Common Training Mistake: Running Every Session at Race Pace
Many HYROX athletes make the mistake of doing all their runs at “HYROX pace” or filling their training week with endless 1000m repeats. It feels “race-specific,” but it comes with a hidden cost:
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You’re building tolerance, not capacity.
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You’re neglecting your aerobic base.
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You’re missing the chance to train across all speeds and energy systems.
Think of it this way: if you only train to survive the race, you’ll never actually improve your performance.
The Foundational Phase: 4–5 Months Before Race Day
This is not the time to simulate race conditions. Instead, it’s your opportunity to build the foundation that will support peak performance later.
Focus on:
This “engine-building” phase is what allows you to handle race-specific work in the final 6–8 weeks of training. Without it, your progress stalls.
The 3 Key Run Types Every HYROX Athlete Needs
To maximize your HYROX performance, your weekly running should include a mix of three essential run types:
Together, these runs strengthen your energy systems from top to bottom and making you a more efficient, resilient HYROX athlete.
Why Threshold Training Matters
Threshold runs are your performance practice. They train both body and mind to handle sustained discomfort, which mirrors the exact demand of a HYROX race: holding form under fatigue while transitioning between stations.
It’s not max effort. It’s intentional effort that builds race-day durability.
Why Zone 2 Is Your Secret Weapon
Zone 2 running might feel “too easy,” but the benefits are massive:
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Improves fat oxidation for better long-term energy.
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Increases mitochondrial density for stronger endurance.
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Enhances capillary growth for efficient oxygen delivery.
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Supports recovery and long-term training consistency.
Why Running Makes HYROX Feel Easier
When your running improves, everything in the race gets better:
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You arrive at each station with more energy.
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You recover faster between workouts.
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Your transitions become smoother.
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You conserve energy for a strong finish.
In short, the stronger your engine, the lighter the sled feels.
Structure Over Sweat: A Simple 4–5 Month Training Plan
To train smarter for HYROX, each training phase should serve a purpose:
PHASE |
FOCUS |
| Months 1–2: Base Phase | High aerobic volume, running technique, and aerobic intervals. |
| Months 3–4: Threshold & Tempo Work | Blend in threshold runs, maintain long runs, and build fatigue resistance. |
| Final 4–6 Weeks: Race-Specific Prep | HYROX pace intervals, compromised runs, sled work, transitions, and full simulations. |
The Bottom Line
Improving your running doesn’t just make you faster, it makes every station in HYROX feel easier.
Train with purpose. Build your aerobic engine. Layer in threshold and speed. Then add race-specific intensity.
The sled isn’t what’s holding you back. Your running engine is. Build it now, race strong later.