Hyrox · Training Block
BFT LeichhardtHYROX PEAK SESSION GUIDE
2026
Your 10-Week Race Companion
Running Guide
Section Four · Running Program
Running
Is 60%
Of Your Race
Is 60%
Of Your Race
8–9km
Total run distance
35–50m
Avg run time
2/wk
Minimum runs
The 3 Run Types
Run 1 · Priority · Zone 2 Easy
Long / Easy Run
5–6/10 effort · Conversational pace · You can speak in full sentences
Aerobic base building. Trains your body to use fat for fuel, improves cardiovascular efficiency, and builds the endurance engine needed to hold pace across all 8 HYROX kilometres. These feel easy — that's the point. Don't skip them because they feel too comfortable.
Run 2 · Priority · Tempo / Threshold
Tempo / Threshold Run
7–8/10 effort · Comfortably hard · A sentence, not a paragraph
Raises your lactate threshold — the speed at which lactic acid accumulates faster than your body clears it. In HYROX terms, this means holding a strong running pace across all 8km without your legs filling up. Teaches your body to tolerate and clear lactate more efficiently.
Run 3 · Optional · Intervals / Speed
Interval / Speed Run
8–9/10 effort · Race pace or faster · Hard but controlled reps
Develops your aerobic ceiling and trains your body to run fast when already tired — exactly what HYROX demands. 400m, 800m or 1km repeats at target pace. Add this third session only when your body is recovering well. Never use it as a catch-up session.
Pace Cues — Quick Reference
Zone 2 Easy: 5–6/10 · Conversational · Long run pace
Threshold: 7–8/10 · Hard but sustainable · Can say a sentence
Race Pace: 8–9/10 · Goal HYROX km split · Controlled hard effort
Remember: Time on your feet matters more than km covered
10-Week Run Progression
Pacing Table — Based on 10km PB
| 10km PB | Easy / Z2 | Threshold | Intervals | Race 1km (Fresh) | Race 1km (Comp.) |
|---|---|---|---|---|---|
| 35 min | 4:15–5:00 | 3:30–3:40 | 2:55–3:10 | 2:45–3:00 | 3:05–3:20 |
| 40 min | 4:45–5:30 | 4:05–4:15 | 3:25–3:40 | 3:15–3:30 | 3:35–3:50 |
| 45 min | 5:15–6:00 | 4:35–4:45 | 3:55–4:10 | 3:45–4:00 | 4:05–4:20 |
| 50 min | 5:45–6:30 | 5:05–5:15 | 4:20–4:35 | 4:10–4:25 | 4:35–4:50 |
| 55 min | 6:15–7:00 | 5:35–5:45 | 4:50–5:05 | 4:40–4:55 | 5:05–5:20 |
| 60 min | 6:45–7:30 | 6:05–6:15 | 5:15–5:30 | 5:05–5:20 | 5:35–5:50 |
| 65 min | 7:15–8:00 | 6:35–6:45 | 5:45–6:00 | 5:35–5:50 | 6:05–6:20 |
| 70 min | 7:45–8:30 | 7:05–7:15 | 6:10–6:25 | 6:00–6:15 | 6:30–6:45 |
| 75 min | 8:15–9:00 | 7:35–7:45 | 6:35–6:50 | 6:25–6:40 | 6:55–7:10 |
| 80+ min | 8:45–9:30 | 8:05–8:15 | 7:00–7:15 | 6:50–7:05 | 7:20–7:35 |
All paces in min/km. Your target 1km race split is approx. 10–15s per km faster than your 10km pace. Use Heart Rate and RPE as your primary guide — paces are a starting point only.
Race Day
Section Ten
Race Day
Warm Up
Warm Up
Arrive warm. Arrive ready.
The warm-up is not optional — it sets the tone for your entire race.
The warm-up is not optional — it sets the tone for your entire race.
Race Morning Checklist
Running shoes & socks
Race kit laid out night before
Watch charged with splits function
Gels packed (if using)
Pre-race meal planned & prepped
Water bottle & electrolytes
Wave start time confirmed
Travel to venue planned (allow extra)
Reviewed venue map
Online companion tool loaded
Race Day Timeline
Time Before Start
Action
T >90 min
Arrive at venue. Collect timing chip and race entry band.
T –90–75 min
Explore venue. Locate stations, Rox zones, toilets, bag drop. View venue map. Stay relaxed.
T –60 min
Final pre-race meal/snack if needed. Hydrate with electrolytes.
T –45–35 min
Phase 1: General aerobic activation (jog, row, SkiErg easy).
T –35–25 min
Phase 2: Dynamic mobility & movement prep (10 movements).
T –25–15 min
Phase 3: Station-specific touches and strides.
T –20 min
Final fueling if needed.
T –10 min
Move to start tunnel. Listen to race briefing.
T –0 min
Race start. Trust the process.
01
General Aerobic Activation
7–10 minutes · T minus 45–35 min
Raise core and muscle temperature, elevate heart rate gradually, increase blood flow to working muscles, reduce joint stiffness.
| Exercise | Duration | Intensity | Notes |
|---|---|---|---|
| Easy Jog or C2 Bike | 3–5 min | Very easy, conversational | Use treadmill in warm-up area or get outside. Get blood moving. |
| Light Rowing or Ski Erg | 4–6 min | Easy, raise temp | Activates posterior chain, arms and core. Gets body familiar with race position. |
02
Dynamic Mobility & Movement Prep
5–10 minutes · T minus 35–25 min
Increase joint range of motion through active movement, improve neuromuscular readiness, prepare specific movement patterns used in HYROX stations.
| Exercise | Reps | Prepares |
|---|---|---|
| Leg swings — forward/back | 10 each leg | Running stride, lunges |
| Leg swings — side to side | 10 each leg | Lateral hip stability, carries |
| Walking lunges | 10m × 2 | Sandbag lunges — movement pattern rehearsal |
| Bodyweight squats | 15 reps | Wall balls, sled push hip drive |
| Hip circles (standing) | 10 each direction | Hip mobility for all lower body stations |
| Inchworm walkout | 6 reps | Full chain — hamstrings, core, shoulders |
| Arm circles | 10 each direction | SkiErg, row, farmers carry preparation |
| Shoulder dislocations | 10 reps | SkiErg and row shoulder mobility |
| High knees — controlled | 20m × 2 | Running turnover and hip flexor activation |
| Single leg glute bridges | 10 reps each side | Sled push glute drive, hip extension |
03
Station-Specific Activation
5–10 minutes · T minus 25–15 min
Brief movement rehearsal at the specific mechanics of HYROX stations. Not training — pattern reinforcement. Keeps neural pathways primed for efficient movement from Station 1.
| Station Touch | Reps | Purpose |
|---|---|---|
| Ski Erg | 60–90s | Breathing rhythm, arm drive mechanics |
| Row Erg | 60–90s | Positioning, strap feel, pull mechanics |
| Bodyweight reverse lunge | 5 each side | Knee path, balance, depth check |
| Burpee — 50% effort | 5 reps only | Movement pattern, floor-to-stand fluency |
| Short run strides | 3–4 × 40m | 85–90% effort with full walk-back recovery. At or slightly faster than target km pace. |
| Jump squats or broad jumps | 5 reps | Explosive — 80% effort. 10s rest between reps. |
04
Mental Preparation
2 minutes · In the start tunnel
Coach's Note
By now your body is warm, primed, and ready. The final phase is mental. HYROX is as much a psychological challenge as a physical one. Some athletes need calm, others thrive on arousal and hype. Don't get caught up in what others are doing. Breathe. Stay loose and visualise run number 1.
Common Warm-Up Mistakes
Skipping the warm-up entirely
"I'll save energy for the race"
Cold muscles, slow aerobic engagement, higher injury risk on Run 1.
Overdoing the warm-up
Adrenaline and anxiety
Pre-fatigued before the start — your best effort is already spent.
Static stretching only
Old habits from school PE
Reduced power output, slower muscle response, performance deficit.
Full HYROX simulation
Overconfidence or nerves
Energy burned, legs and arms already taxed, races fall apart by Station 4.
Warming up too early
Logistical panic
Warm-up becomes useless, nerves fried.
Ignoring the mental phase
"Mental stuff isn't for me"
Race plan abandoned at Run 1, adrenaline pacing, blowing up by Station 3.
Workouts
Timers
Timer
Ebook
BFT HYROX
2026
2026
Complete Training Guide
Everything you need to go from training block to race day. This guide covers all 10 weeks of the BFT Leichhardt HYROX program — session structure, zone targets, pacing strategy, nutrition guidance, and a race day warm-up protocol.
What's Inside
- 10-week training calendar & session breakdown
- Zone-by-zone workout structure (Open & Pro)
- Running program & pacing tables
- Nutrition guidance & fuelling strategy
- Race day warm-up protocol
- Movement standards & technique cues
- Recovery & deload protocols
- HYROX station-by-station race strategy
PDF · Free for BFT Leichhardt Members