How hard should Hyrox training be?

In this episode of the HYROX Coaching Podcast, Aaron and Chris look at how much intensity HYROX athletes actually need, and why simply making more of the week hard is rarely the answer.They start with the commonly quoted 80/20 rule and discuss where it came from, why it can be useful as a broad principle, but also why getting obsessed with exact percentages misses the point. HYROX has running, strength work and eight different stations creating different types of stress, so the real question is whether the athlete can recover from the work well enough to adapt to it.The conversation then moves into easy running and whether heart rate, pace or perceived effort should lead. Aaron and Chris discuss why RPE and breathing are often the best guides, why there is no meaningful prize for running the top of Zone 2, and why easy running needs to remain genuinely easy when the rest of the programme contains a lot of quality work.They also look at the role of tempo and sub-threshold running in HYROX, how much threshold work an athlete can realistically absorb each week, and why more total training volume does not automatically mean you can tolerate more high-intensity work.Finally, they discuss when training above threshold can be useful, why a small amount of VO₂-max work can make sense closer to an A race, and where heavier-than-race-load training helps with sleds, lunges and wall balls before it starts changing the movement so much that it loses specificity.Each week, Aaron takes one of the main ideas from the podcast and expands on it with practical coaching advice you can apply to your own training.Subscribe here:https://www.wdmcoaching.com/newsletterMake sure you confirm the email after signing up or the newsletter will not arrive.GET THE WDM HYROX COACHING NOTES