The Ultimate Guide To Compromised Running

Those of you who are new to Hyrox are probably wondering what compromised running is!

Seasoned Hyrox Athletes are trying to perfect their training for the race and that must include an optimised running program to prepare them for race day.

This page is the ultimate guide to compromised running and underpins all of our Hyrox Training Programs including the Individual Hyrox Program and Doubles Hyrox Program.

You’ll find a full video and article outlining compromised running below and both cover:

HYROX Compromised Running

Hyrox racing is a unique blend of functional fitness and endurance running, where athletes alternate between 1km running intervals and various high-intensity functional workouts. One of the unique challenges in a Hyrox race is the state in which athletes run, termed by the Hyrox community as “compromised running,”. 

The term refers to running in a compromised state. In Hyrox, you’ll run seven times immediately after performing the taxing exercises in the RoxZone, these significantly affect running performance due to the physiological demands placed on the body.

Definition of Compromised Running

Compromised running occurs when an athlete’s running ability is impaired due to the influence of fatigue. In the context of Hyrox, this is caused by running after exercises like sled pushes, rowing, or burpee broad jumps. 

What are the impacts of fatigue on running

There are two significant consequences of running after the exercise stations that athletes must become familiar with and learn to manage.

One challenge is managing the transition from the anaerobic effort required for the exercise stations to the aerobic demands of running. All while dealing with elevated levels of fatigue and lactate accumulation. 

Additionally, athletes are challenged to maintain efficient running form whilst fatigued. As the workout stations tax the key muscles utilised in the running stride, athletes must ensure they mitigate the impact of their demise on their running form. This compromised state of running may be unfamiliar to those without a running background or those who haven’t trained the event-specific component of running post-workout station.

This can result in inefficiencies in running techniques that subsequently slow the athlete down.

What makes Hyrox Running So difficult?

The test of Hyrox is both physical and mental. A test of capacity, resilience and a test of how well-prepared you are for the unique elements of the race. To fully prepare for what lies beyond the Red Bull start tunnel we must seek to understand both the Physiological and Psychology challenge that is compromised running.

The Physiology Behind Compromised Running

To understand compromised running, it is crucial to delve into the physiological processes that take place when combining high-intensity exercise and subsequent running:

1. Anaerobic and Aerobic Systems: During high-intensity functional exercises, the body predominantly relies on anaerobic metabolism, which quickly generates energy but also produces lactate as a byproduct. Conversely, running, especially over longer distances, relies more on aerobic metabolism, which is more efficient but slower in energy production.
2. Lactate Accumulation: Intense exercises lead to the accumulation of lactate in the muscles and bloodstream. Lactate is a byproduct of anaerobic glycolysis and, in high concentrations, can lead to muscle fatigue and a decrease in performance.You’ll know this is happening when your muscles start to “burn”.
3. Oxygen Debt: High-intensity efforts create an oxygen debt (the body requires more oxygen than you can provide it) that the body needs to repay once the exercise is over. This debt requires increased oxygen intake during subsequent running, which can be challenging when the body is already fatigued.
4. Muscle Fatigue and Recovery: The workout stations in a Hyrox race engage various muscle groups, leading to localized fatigue. When transitioning to running, the already fatigued muscles must continue working, albeit in a different manner, which can compromise running form and efficiency.

The Psychology of Compromised Running 

Beyond the physical strain of mixing training modalities is the test of both your self-awareness and mental fortitude.

The sensation of running on hollow or heavy legs not only takes you by surprise but takes some getting used to. It’s not a nice feeling nor is it one that you can get a true sense of without feeling it. 

The body’s phenomenal ability to process lactate also means that you may leave the sed push workout station feeling like you couldn’t possibly jog another 5km, it doesn’t last forever. With effective training in the legs, it will pass and you’ll soon be back at race pace. Gathering as much evidence as possible that you can run through those first meters and having confidence that your legs will wake up again takes time. 

We must include adequate compromised running within our Hyrox training program to train both the physician and mental demands of the race. 

When to do Compromised Running Sessions

When to start incorporating compromised running and how often to do it will depend on why you’re doing a Hyrox race and the capacity you have to train. 

The most influential element of your training program will be improving your capacity to train in the first place. Increasing your resilience to volume and intensity within that volume. To do this we must build the biggest base of aerobic capacity and strength as possible.

Why do zone two training? 

If you can increase your capacity to train, i.e. increase your ability to do more and recover faster, you’ll have earned the right to effectively add intensity to your training later and will be better prepared to deal with that intensity

In the early stages of your training program, you’ll also want to focus on building as much strength as possible, improving your ability to produce power. Hyrox is essentially a measure of who can produce the most power in a 50+ minute window. Who can move themselves and the objects through the event the fastest? The stronger you are the more distance you can cover faster and with less relative effort.

This process takes time, just how long depends on your training history, age and your overall health before starting. We call this the General Physical Preparedness phase (GPP). The longer this phase the better. 

Hyrox Running technique is the secret to success!

Probably the biggest misconception and the biggest mistake athletes make training for Hyrox by doing Hyrox.

A great analogy here is that of a footy player. If a player wants to improve their performance in matches, they will practice elements of football in training. For example, to develop their passing in matches, they’ll spend time in training and do relevant strength and conditioning work to improve their ability to take in the ball and deliver a strong pass. They’ll do drills that improve their first touch, and their movement to and with the ball, as well as practising variations of passes both static and on the move. They are in effect, perfecting the pieces that make up the puzzle that is football.

During GPP we need to mimic this approach for Hyrox. Improving your ability to run and your running technique will translate into more efficient movement and subsequently faster running times for less relative effort. 

We must therefore gradually increase our running volume whilst learning how to run efficiently. Learning how the body feels in the later stages of running sessions and what elements of our running form we need to focus on when fatigue sets in. 

Failure to do this and skip straight to compromised running sessions will simply reinforce poor running form and inefficient use of energy come race day. You may well improve the psychological element of compromised running, but you’ll always be limited by your poor technique.

What running sessions to include in a Hyrox Program

Try to make time for three key running sessions in the week:

1. Zone Two Runs – These will improve your ability to run for longer, teach you to stay focused on your running technique for a long period of time all whilst building your aerobic capacity.
2. Interval Runs – Running ‘slow’ and running ‘fast’ require different things from you. You’ll never learn to run faster unless you indeed run faster. Interval running sessions that included periods of running quickly followed by periods of rest or slower movement will enable you to practice the art of running quicker! You’ll also build the strength, power and endurance needed to increase your Hyrox 1km running split time. 
3. Target Pace Runs aka Threshold Runs – As discussed, the body needs to learn to deal with lactate. This occurs just above your lactate threshold, being the point at which the body can no longer process lactate fast enough and it begins to accumulate. Learning what that pace is, what it feels like and increasing the speed at which you can run before the body begins to struggle can all be improved by running just under the point at which lactate begins to accumulate. 

Sport-Specific Adaptation Phase: 3-4 months out from the race

After the general physical preparedness phase is the sport-specific adaptation phase. Typically this would begin 12-16 weeks away from your event. During these weeks we’ll integrate the eight Hyrox movements whilst still trying to develop power and speed – how quickly can you move the sleds and get through 80m of burpees.

It is at this point we would begin to incorporate compromised running sessions once a week, but only if we have completed a period of time in the GPP. If we haven’t, we will delay their integration until the next phase.

Event Specific Adaption Phase: 1-2 months out from the race

During this phase, our mindset shifts to the efficiency. During training sessions we’re now thinking about performing in a similar environment to Hyrox – Nothing you do in Hyrox will be done fresh. By the time you get to the Ski Erg, you’re already compromised. We’ll include longer workouts with several movements known as AMRAPs and prioritise HIIT sessions that include both Hyrox movements and Running. 

We’re trying to understand how fast we can move before it hurts too much and learn how our body responds to “going out too hot”, how well we can get it back under control and how well we can maintain efficiency in our movement.

This phase will include 1-2 sessions that are exclusively running, as well as 1-2 sessions that incorporate running into a workout.

How to improve compromised running

To excel in a Hyrox race, athletes must train specifically to enhance their familiarity with and ability to handle compromised running. Here are some strategies to improve lactate tolerance and running performance under fatigue:

1. Interval Training: Incorporate high-intensity interval training (HIIT) sessions that mimic the demands of a Hyrox race. Alternate between functional exercises and running to train the body to adapt to rapid changes in activity and energy demands.
2. Lactate Threshold Training: Workouts designed to raise the lactate threshold. This can involve steady-state runs at a pace just below the lactate threshold or tempo runs that help the body become more efficient at clearing lactate.
3. Strength and Conditioning: Build overall strength and muscular endurance through weight training and functional exercises. Stronger muscles can better handle the fatigue and stress of high-intensity efforts, improving overall performance during the race. Check out the compromised running exercises and workouts below.
4. Plyometric Training: Incorporate plyometric exercises to improve explosive power and resilience in musculature and joints. This type of training can improve the body’s ability to handle the quick transitions and intense efforts required in a Hyrox race.
5. Active Recovery: Integrate active recovery techniques such as foam rolling, dynamic stretching, and low-intensity activities into your training regimen. These will help reduce muscle soreness and improve overall recovery, making it easier to manage fatigue during training sessions and the race itself.
6. Nutritional Strategies: Focus on nutrition that supports endurance and recovery. Adequate carbohydrate intake before and during the race can ensure glycogen stores are maintained, while proper hydration and electrolyte balance help prevent cramping and fatigue.

Free Compromised running workouts

Here are some compromised running workouts you can include in your training sessions. These compromised running example workouts should form part of an overall training plan to build your running capacity.

If you like the look of the free Hyrox workouts below, you can find more on our Instagram.