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Running: pacing, intervals and blocks that finish where you wanted
Most runners are not undertrained. They are training every run at the same medium effort. This page is about fixing that.
The two things that decide a running block are how much easy volume you can absorb and how honestly you separate easy from hard. Zones exist to keep those apart; intervals exist so the hard part is hard enough to matter.
Read the zone material first if your easy runs feel tiring, then the interval material, then pick the distance you are chasing.
Where to start
- 01
Get the easy runs right
What each zone is for, and why most easy running is run too fast to do its job.
- 02
Make the hard runs count
Interval structures, and how to pick one that fits the distance you are training for.
- 03
Train for your distance
Your coach builds the block around your current pace, the days you can run and the race you picked.
What this looks like in the app
Every running article
- Your First Hyrox Race: What to Expect on the Day8 min read
- Your First Ultramarathon: A 16-Week Training Plan for 50 km12 min read
- How to Breathe During a Hyrox Race10 min read
- The HYROX Physique: Where the Hybrid Look Comes From, and How to Train For It10 min read
- Zone 2 Running: Heart Rate, the Talk Test, Pace and the Usual Mistakes9 min read
- Hyrox vs. CrossFit: Which Training Style Is Right for You?8 min read
- Why You're Not Getting Faster at Hyrox (And How a Coach Can Fix It)9 min read
- What Is a Good Time for the Hyrox Pro Division?11 min read
- Marathon Training: When to Start and How to Prepare9 min read
- Hyrox Running Plan: How to Run Better Between Stations8 min read
Training guides that apply here
- Training Zones 1–5 ExplainedLearn what each training zone means, how intensity is measured with heart rate, pace, power and perceived effort, and when Zone 1 recovery, Zone 2 aerobic base and hard Zone 4–5 work each belong in a plan.
- Interval Training ExplainedUnderstand how interval training works — work intervals and recovery intervals, short versus long and aerobic versus anaerobic efforts — with practical examples for running, rowing and squash.
Calculators
- Running Pace CalculatorConvert between pace, speed and finish time, and predict your race time for another distance from a recent result — 5K, 10K, half or marathon.
- Cardio + HYROX Substitution CalculatorSwap one cardio modality for another at equal effort — running, rowing, cycling, SkiErg — and get HYROX station substitutions built around the equipment you have.