Two areas that have been performance limiters for me in Hyrox, and I know I’m not alone:
- Holding run pace when the legs get heavy.
- Finishing strong on the wall balls.
Along with committing to becoming a better runner overall (should be #1 priority for MOST Hyrox athletes), repeating this session has allowed me to run more confidently on gassed legs, and not fear the wall balls when i’m still 3 stations away (I know you’ve thought about the wall balls on runs 5 and 6).
3-4 sets
800m run
50m sled push
800m run
40-50 wall balls
Rest 3 minutes between sets
*Runs should be at or faster than hyrox pace. If they are slow, you are blowing up on the sled.
*Aim to finish wall balls in 1-2 sets.
Give it a shot!
GOLFERS: Believe it or not, this type of session translates for you too! If you have a high level of aerobic power and muscular endurance, you can train/practice harder, recover quicker, and you’ll be more durable on and off the course.
(but yes, there are other ways to accomplish this with less Hyrox specificity).
A 2015 study demonstrates that runners who rotated their shoes had a 39% reduced injury risk.
Training your hip flexors through a full range of motion can be a game changer.
What should you consider when selecting a running shoe?
1) Comfort
2) Activity appropriateness
3) Biomechanics and foot structure bias
Strength training provides benefits that running alone cannot.
Strength training improves running economy, but more importantly, provides significant benefits for longevity and healthy aging.
After completing a 100-mile run in 24 hours, Wes developed debilitating shin pain that temporarily sidelined him from normal movement. His rehab began with a short period focused on calming inflammation, restoring range of motion, and reactivating muscles through isometric exercises. As symptoms improved, training progressed to loaded, weight-bearing movements targeting strength, stability, and mobility. Before returning to running, a plyometric progression was introduced to prepare his body for impact and volume. Just five weeks later, Wes not only returned to running but completed all three races at the Spartan World Championships in one weekend—demonstrating a successful, well-managed recovery.
If I had to choose just one exercise for runners, it would target the calf and Achilles complex, which plays the largest role in running propulsion. By increasing Achilles tendon stiffness, the tendon’s elastic properties improve, creating a more spring-like effect during running. This enhanced elasticity helps runners generate force more efficiently, contributing to better performance and potentially reduced injury risk.
