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Pillar 3: Cardio & Engine Building

The HYROX race is built on endurance — but not just distance running.

It’s an engine that blends aerobic control, pacing precision, and recovery under fatigue across 8×1 km runs and eight demanding stations.

This pillar helps you build that engine step by step: from heart-rate control to race pacing, and from SkiErg rhythm to full simulation flow.

You’ll learn how to combine Zone 2 efficiency, threshold progression, and transition training into a complete cardio system for Season 2025/2026.

“You can’t fake endurance. You build it — one kilometre, one breath, one transition at a time.” —

RB100.Fitness

Coach outlining weekly training plan on whiteboard labelled Zone 2, Threshold, Intervals, Brick
Weekly Engine Builder: The HYROX Cardio TemplateArticlesCardio & ConditioningHYROXPodcast

Weekly Engine Builder: The HYROX Cardio Template

Build a balanced HYROX cardio plan that develops endurance, speed and recovery. This weekly engine template combines Zone 2, threshold,…
Richard BransonRichard BransonNovember 12, 20253 min
Split-scene composition showing athlete running on a curved treadmill on one side and outdoors on the other, consistent form and stride
Treadmill vs Outdoor Running for HYROX PrepArticlesCardio & ConditioningHYROX

Treadmill vs Outdoor Running for HYROX Prep

Should you train for HYROX on a treadmill or outdoors? Learn the pros, cons, and pacing adjustments for each environment…
Richard BransonRichard BransonNovember 12, 20254 min
Athlete checking sports watch mid-run inside HYROX venue
Heart Rate, Pace or RPE: The Best Way to PACE a HYROXArticlesCardio & ConditioningHYROX

Heart Rate, Pace or RPE: The Best Way to PACE a HYROX

Should you pace your HYROX race using heart rate, pace, or perceived effort? Learn how to use all three methods…
Richard BransonRichard BransonNovember 12, 20255 min
Athlete running light and tall, relaxed shoulders, visible breathing rhythm
Breathing, Cadence and Form: Running Economy for HYROXArticlesCardio & ConditioningHYROX

Breathing, Cadence and Form: Running Economy for HYROX

Running efficiency determines how well you sustain pace through all eight kilometres of a HYROX race. Learn how to optimise…
Richard BransonRichard BransonNovember 12, 20254 min
Athlete reviewing splits and pacing chart on whiteboard after threshold intervals
Threshold Training for HYROX: Field Tests and Weekly ProgressionArticlesCardio & ConditioningHYROX

Threshold Training for HYROX: Field Tests and Weekly Progression

Threshold training builds your sustainable race pace the engine zone that powers every HYROX event. Learn how to test, train…
Richard BransonRichard BransonNovember 12, 20255 min
Athlete stepping from run lane to sled zone mid-transition, purposeful stride
Brick Sessions for HYROX: Run-to-Station and Station-to-RunArticlesCardio & ConditioningHYROX

Brick Sessions for HYROX: Run-to-Station and Station-to-Run

HYROX brick workouts replicate race transitions running into stations and back out again. Learn how to train these run-to-station and…
Richard BransonRichard BransonNovember 11, 20254 min
Athlete mid-SkiErg pull, full-body engagement with visible lats and hip drive
SkiErg Efficiency for HYROX: Lats, Hips and RhythmArticlesCardio & ConditioningHYROX

SkiErg Efficiency for HYROX: Lats, Hips and Rhythm

The SkiErg is the first HYROX station and often the most misunderstood. Learn how to use your lats, hips and…
Richard BransonRichard BransonNovember 11, 20254 min
Athlete rowing at controlled cadence
Rowing for HYROX: Stroke Rate, Split Targets and TransitionsArticlesCardio & ConditioningHYROX

Rowing for HYROX: Stroke Rate, Split Targets and Transitions

The HYROX row looks simple 1,000 metres and done but efficiency decides how much energy you have left for the…
Richard BransonRichard BransonNovember 11, 20255 min
Athlete on curved treadmill at easy pace, calm breathing visible
Zone 2 for HYROX: Aerobic Base That Doesn’t Steal SpeedArticlesCardio & ConditioningHYROX

Zone 2 for HYROX: Aerobic Base That Doesn’t Steal Speed

Zone 2 cardio builds your aerobic base — the engine behind every HYROX performance. Learn how to train in the…
Richard BransonRichard BransonNovember 11, 20254 min
Athlete running past HYROX station lanes mid-race, steady stride and relaxed face
HYROX Running Engine: How to Hold Pace Across 8×1 kmArticlesCardio & ConditioningHYROX

HYROX Running Engine: How to Hold Pace Across 8×1 km

Running accounts for half the total HYROX race distance 8×1 km between every station. Learn how to build a running…
Richard BransonRichard BransonNovember 11, 20254 min