How to Build a Running program for HYROX

Running is the glue that holds your HYROX together. In this solo episode, I break down exactly how to build race-ready speed and durability with a smarter process: the right mix of threshold work, one weekly compromised run, efficient mechanics, plyometrics, and mobility that actually keeps you moving well on race day.

Grab the free HYROX Running Guide + sample week in the show notes. It’s the blueprint for our new Run 2.0 inside the RMR Training app. Share this with a teammate who needs faster runs and cleaner stations.

What you’ll learn:

Why “just running more” isn’t enough for HYROX

How to pair a run-only quality with a compromised run each week

The underrated strength that runners skip (calves, knees, deep squats)

Efficiency boosters: strides, plyos, hip extension, backward walking

Mobility for the lumbar–pelvic–rib cage system so your form holds under fatigue

If this helps, drop a rating/review and send it to a friend. See you at Dallas/Chicago—let’s go.

00:00 Free HYROX Running Guide + what’s inside Run 2.0

03:10 The “bread recipe” of running: process ingredients

10:25 Runner-specific strength that prevents breakdown (calves, deep squats, knee flexion)

18:40 Compromised running vs. pure run workouts—how to structure both

27:55 Efficiency & mobility stack: strides, plyometrics, hip extension, backward walking

Free Guide for Running for HYROX

https://www.rmr.training/hyrox-running-blueprint

Join the RMR Training App and Use our Running for HYROX 2.0 Programhttps://www.rmr.training/rmr-app-pod