The Hyrox Method
The Hyrox Method is a 12-week online group course delivered by The RunSpace in tandem with Core Fitness.
We have TWO courses upcoming:
- Commencing 04 August, 12-week training course for Hyrox Birmingham (spaces open 01 July)
- Commencing 08 Sept, 12-week training course for Hyrox London (spaces open 01 Aug)
In this course, we focus on getting you running fast and lifting strong, to move fluidly through all elements of your hyrox. This is delivered in event-specific groups, so you not only have the support of a professional run coach AND a strength and conditioning specialist, but also a supportive team who are all doing the event together!
We cover both strength and running techniques, pace development, speed endurance, strength and conditioning and race strategies in order to help you train smart and run strong.
You'll be kept fully accountable throughout the 8 weeks, with individual targets set for you to work towards, and individual check-ins.
Read the FAQs below, or sign up now for the BIRMINGHAM course set to kick off on 04 August!
LONDON training courses open SOON - watch this space!
FAQs
How does an online course work?
After you sign-up, you'll be added to an online group. Each week, we'll upload your running and strength sessions to an app, with a detailed breakdown of how to complete each one. The runs will sync straight to your sports watch, and we'll be able to give you live feedback as you progress. When you've completed the session, you can also post your results in the group to encourage others - you never know who you're inspiring!
How long are the sessions?
Generally the sessions are 45 minutes to 1 hour long, 5-6 times a week. You'll have the option to combine sessions in order to minimise training time and maximise recovery, too.
What abilities are the sessions pitched at?
Any. That's our job as coaches, to make the course as accessible as possible for all!
Do I have to train on set days?
Absolutely not! As a rough guide, always attempt to get the runs finished by the end of the week. Most people save one of the runs and a strength session for the following weekend.
Are the sessions hard?
There will be at least one session per week which really challenges you! However, the bar is where YOU set it and you'll always be working within your means. Improvement IS hard, Hyroxes ARE hard - but this is why you've signed up for one! Train hard to race easy. It will require willing and enthusiasm - but it'll be rewarding too.
NOT all the sessions are hard though. Recovery and slower running to practice technique are integral parts of improvement, so these will all feature too.
Can I do the sessions in my own time over 18 weeks rather than 12 (for example)?
Intensity is an important part of improvement and we would ask that you trust the process to do all the sessions within the given time frame for the best results. This is why we release course spaces in tandem with the hyrox schedule. If you're working towards a different race date, we can accomodate you, but let us know first!
Can I do my own training in addition to the course?
We appreciate that a lot of people out there like to run and lift for fitness every day, and for us to ask them to limit their training seems like a step in the wrong direction! In general, for maximum improvement, stick to the given sessions is recommended. However, if you're already used to training more, just make sure that when we ask you to push it in sessions, you're rested and ready to.
I run with a club - can I combine these sessions with my club runs?
Running with others is SO valuable.
Some of the course sessions are more structured that others, and we'd ask that you stick to the structured ones rather than "well, I've been asked to run 5 x 800m, my club are doing 10 x 1 min fast, that's going to have the same training effect, right...?". Sadly - no, it doesn't, and you will need to be disciplined and take on board the guidance that we're offering.
However, for the longer slower sessions - absolutely! Take as many friends as you like! :D
Do I need gym access?
As a hyrox event it is assumed that you will have gym access or at least access to event-specific equipment. This isn't to exclude those who don't though - just let us know first so we can tailor the sessions to you.
Am I guaranteed a PB?
I wish! Sadly I've had people on the courses who think they will beat their PBs set in 1992 when they were a semi-professional footballer... But what we will ask you to do is run a benchmark at the very start of the course. This is what we will aim to beat! But if you follow all the runs, dedicate the time and effort, don't do anything too mad outside the course (Zumba classes yes, cycling to John O'Groats and trekking the Sahara - maybe no), I'd be very surprised if you don't beat it.
