5 Running Workouts for HYROX & HYROX Rundown

If you want to improve your HYROX performance, you don’t just need to run more—you need to run smarter.

In this episode of the RMR Training Podcast, Rich Ryan breaks down the 5 most effective running workouts for HYROX, ranked from least to most impactful.

This isn’t about random speed work—it’s about building the right engine, improving efficiency, and learning how to actually translate running into race performance.

You’ll learn:

Why traditional sprint training can hurt your HYROX results

How to build speed without sacrificing endurance

The most effective way to train threshold for race day

How to combine running + HYROX workouts for maximum transfer

Whether you’re preparing for your first race or chasing a PR, this episode will change how you approach running.

👉 Train smarter with the RMR Training App : https://www.rmr.training/rmr-app-yt

00:00 – Why “running faster” isn’t what you think

03:45 – #5 Hill Sprints (Build power without burnout)

10:20 – #4 Efficiency Reps (Run faster with better form)

18:15 – #3 LT1 Training (The missing aerobic key)

28:40 – Threshold Training Mistakes (Why most athletes get this wrong)

42:10 – The BEST way to combine running + HYROX workouts

Watch the new episode from Race Brain HYROX Create-A-Player Draft: Building the Ultimate Athlete

https://youtu.be/d4pz1DUka60?si=lbbhKzxTHUNjDtr8