#WOTW: Zara Piergianni HYROX Series

PUSH IT ALL THE WAY 

It’s only a few weeks until the UK’s HYROX 24/25 season kicks off so it’s likely many of you are now entering your race-specific training block. This is the block where you should be incorporating station-specific work into your training to practice things like technique efficiency, pacing and changeovers (if you’re doing doubles). 

Today, we’re putting your compromised station work to the test, with the “push-stations”; Sled push, lunges, burpee broadjumps and wall balls. 

You’ll begin each station with your usual 1km run at your race pace, or slightly under. You’ll then increase your pace by 5-10 seconds per km for a further 250m. Not only will you be covering more distance, but the quicker pace will spike your heart rate and prepare you to work better under fatigue AND to help you realise that a pacing strategy is key. 

It’s also a reminder to not treat the roxzone as a rest - it’s important you get in and get out of station and back to your runs, as quickly as you’re able to. 

Fuel up, give it a go and let me know how you get on.

Race Pace Endurance Workout

An endurance workout featuring ski, running, sled push, burpee broad jumps, walking lunges, wall balls, and rowing exercises at varying intensities.

500m Ski

Distance: 500 meters

Intensity: race pace

Target: full body

1km Run

Distance: 1 kilometer

Intensity: race pace

Target: lower body, cardiovascular system

250m Run

Distance: 250 meters

Intensity: 5-10 secs faster than race pace

Target: lower body, cardiovascular system

50m Sled Push

Distance: 50 meters

Target: lower body, full body

Type: Strength Exercise

80m Burpee Broadjumps

Distance: 80 meters

Target: full body

Type: Plyometric Exercise

100m Sandbag Walking Lunges

Distance: 100 meters

Target: lower body, full body

Type: Strength Exercise

100 x Wall Balls

Repetitions: 100

Target: full body

Type: Strength and Conditioning Exercise

500m Row

Distance: 500 meters

Intensity: race pace

Target: full body, cardiovascular system

Type: Cool down

Created by: Built for Athletes