This week, Aaron and Chris are back with a race recap from Perth before getting into a set of questions around running development for HYROX athletes.

The main discussion looks at how to improve running when time, running volume or impact tolerance is limited, why simply adding more speed work is often the wrong answer, and how frequency, volume and intensity should be progressed if the goal is to run faster without repeatedly breaking down.

They also cover heavier athletes and running durability, using 5K and 10K races inside HYROX preparation, combining football with HYROX training, returning to running with Achilles tendinopathy, and whether true top-end running speed actually matters for HYROX performance.

GET THE WDM HYROX COACHING NOTES

Each week, Aaron takes one of the main ideas from the podcast, expands on it properly and turns it into something practical you can apply to your own training.

Subscribe here:
https://www.wdmcoaching.com/newsletter

Make sure you confirm your email after signing up, otherwise the newsletter will not arrive.

IN THIS EPISODE

Perth HYROX Pro Solo and Pro Doubles results
How to improve running when impact tolerance is limited
Why faster running is not always the best “bang for buck”
Building running in the order of frequency, volume and then intensity
Why easy running still improves running performance
Using strides without turning easy days into hard sessions
Moving aerobic work onto the bike, ergs or other low-impact modalities
How heavier athletes should approach running progression
Why body composition and morphology affect running load differently
Returning from shin pain and rebuilding running frequency gradually
Where 5K and 10K races can fit into HYROX preparation
Why shorter road races may be more useful than full HYROX simulations
Why marathons need considerably more respect inside a HYROX season
Treating football training and matches as genuine training stress
How to organise HYROX quality work around another sport
Running with Achilles tendinopathy and other impact limitations
Why complete rest is not normally the answer for tendon problems
Using bikes and other modalities to maintain aerobic fitness while running is restricted
Does true top-end running speed matter for HYROX?
Why most athletes have a capacity problem rather than a speed problem
The opportunity cost of repeated 400 m and 800 m speed sessions
Why raising your sustainable pace matters more than continually raising your maximum speed
When faster running can still have a place during the season

THE MAIN TAKEAWAY

For most HYROX athletes, the biggest running gains will not come from continually trying to run faster in training.

The priority is developing enough running frequency and volume to build tissue tolerance, economy and durability, then layering intensity onto that foundation. Most athletes can already run considerably faster for one kilometre than they ever need to during a HYROX race. The challenge is being able to sustain a much higher proportion of that speed across eight kilometres while repeatedly completing the stations in between.

Build the capacity first. Then worry about moving the ceiling.