Better Running for HYROX - 4 Must Do Workouts

Summary

In this RMR training video, Rich Ryan discusses the key components of high-performance running for HX, offering four essential workouts to integrate into your training regimen. He emphasizes aerobic threshold intervals for aerobic endurance, low-end Zone 3 workouts for race-pace familiarity, mechanical efficiency drills to refine running form, and long Zone 2 runs to build muscular endurance. The video also promotes the RMR training app, featuring a 12-week running program and a 7-day free trial.

Takeaways

• 🏃‍♂️ The most crucial workout for high rock performance is aerobic threshold intervals, targeting high-end Zone 3 intensity.
• 📱 The RMR training app offers a 12-week running program with four different workouts per week, including the discussed aerobic threshold intervals.
• 🔄 Aerobic threshold intervals help to train the body to sustain a pace for an entire hour, which is essential for the HX event.
• 🔑 Finding the right pace for these intervals is described as an 8 out of 10 effort, or a pace that could be maintained for an hour.
• 🕒 The rest period during these intervals should be about one quarter of the work rate, ensuring the workout remains aerobic.
• 🛑 The second key workout is low-end Zone 3, which is slower and more similar to half marathon race pace, aiding in volume training.
• 🔄 Mechanical efficiency is emphasized as important for running form, which can be practiced during easy Zone 2 runs.
• 👣 Foot strike should be close to the hip to avoid overstriding, a common issue that can be improved by mimicking efficient runners.
• 🔑 The long run, at a relaxed pace in Zone 2, is vital for muscular endurance and aerobic capacity, crucial for the HX event.
• 🔄 Incorporating mechanical efficiency workouts can help improve running form and reduce energy expenditure during races.
• 📈 Building up long run duration gradually, by 5-minute increments, helps in adapting to the demands of the HX event without overtraining.

Q & A

Who is Rich Ryan and what is his role in the video?

Rich Ryan is the presenter from RMR Training, and in the video, he discusses the most important aspects of high-performance running and provides insights into specific workouts that can be implemented into a training structure for better results in high rock running events.

What is the purpose of the RMR Training app mentioned in the video?

The RMR Training app offers a 12-week training program specifically designed for running, including the four different workouts discussed in the video, which are already designed and progressed for users. It also contains other workouts and programs to aid in training.

What are aerobic threshold intervals and why are they important for high rock running?

Aerobic threshold intervals are workouts that target the high-end of Zone 3, right below Zone 4. They are important for high rock running because the event is primarily aerobic, and these intervals help runners train at a pace that is faster than race pace but still sustainable for an hour, improving their aerobic capacity.

How does the intensity of aerobic threshold intervals differ from anaerobic training?

Aerobic threshold intervals are just below the anaerobic threshold, meaning they are less intense and focus on the aerobic system. Once the intensity crosses over into Zone 4, it becomes more anaerobic, which is less desirable for high rock running events that require sustained aerobic effort.

What is the recommended rest duration for aerobic threshold workouts?

The recommended rest duration for aerobic threshold workouts is about one-quarter of the work rate, which is relatively short to maintain the aerobic intensity required for high rock running.

What is the second most important standalone run workout according to Rich Ryan?

The second most important standalone run workout is low-end Zone 3, which is slightly slower than the aerobic threshold pace and is more similar to half marathon race pace. This helps runners get accustomed to the actual race pace of a high rock event.

How does mechanical efficiency in running relate to performance in high rock events?

Mechanical efficiency refers to how well a runner moves while running. Improving mechanical efficiency can reduce energy expenditure and increase speed, which is beneficial for high rock events where maintaining a good form over a long distance is crucial.

What is the recommended foot strike position for improving mechanical efficiency?

The recommended foot strike position for improving mechanical efficiency is to land with the foot as close to the hip as possible, avoiding overstriding where the foot lands too far in front of the hips.

Why is practicing running form during easy Zone 2 workouts beneficial?

Practicing running form during easy Zone 2 workouts is beneficial because it allows the body to become more familiar with efficient positions, reducing energy expenditure and improving overall running economy.

What is the purpose of long runs in a high rock running training program?

Long runs, which are typically in Zone 2, are crucial for improving muscular endurance and aerobic capacity. They help runners adapt to the muscle damage of long-distance running and prepare for the demands of high rock events.

What is the recommended duration for long runs in the high rock running training program?

The recommended duration for long runs is between 70 to 90 minutes, gradually building up from shorter durations in increments of 5 minutes.

How should a typical week of running training for high rock events be structured according to the video?

A typical week could include a low-end Zone 3 workout on Monday, a mechanical Zone 2 workout on Tuesday or Wednesday, a high-end Zone 3 aerobic threshold workout on Thursday, and a long run on Saturday, with rest or other activities in between for recovery.