The HYROX Training Pyramid: What to Prioritize for Faster Race Times

2026-08-17

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What should you actually prioritize in HYROX training? Rich Ryan, Meg Jacoby, and Ryan Kent break down the HYROX training pyramid, from aerobic fitness and movement quality to strength, threshold work, muscular endurance, and race-specific speed. Learn what matters most—and what you probably don’t need to spend as much time on. 00:20 – Building the HYROX Training Pyramid20:20 – Why Aerobic Fitness Comes First24:45 – Movement Quality & Building Base Strength35:00 – Threshold Training: Running vs. Ergs

What should you actually prioritize in HYROX training? Rich Ryan, Meg Jacoby, and Ryan Kent break down the HYROX training pyramid, from aerobic fitness and movement quality to strength, threshold work, muscular endurance, and race-specific speed. Learn what matters most—and what you probably don’t need to spend as much time on.

00:20 – Building the HYROX Training Pyramid
20:20 – Why Aerobic Fitness Comes First
24:45 – Movement Quality & Building Base Strength
35:00 – Threshold Training: Running vs. Ergs
40:00 – Muscular Endurance, VO2 Max & Race Speed

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