The Pitfalls of Zone 2 Training in Hyrox Competitions
Hyrox is a high-intensity event, and the demands are much more specific than just aerobic conditioning. Let’s break this down.
1. Mismatch with Race Demands
Hyrox events are built around short bursts of effort, alternating between high-intensity cardio and strength-based tasks. These events are more about how your body handles lactate accumulation, fatigue, and recovery during intense intervals. Zone 2, which is primarily focused on increasing mitochondrial density and improving fat oxidation, is generally performed at a lower intensity (around 60-70% of VO2max). While it’s great for endurance over long periods, it doesn’t replicate the intensity demands of a Hyrox race.
In short, Low-intensity training won’t prepare you for the lactate tolerance or the specific intensity of the event.
You’re missing out on developing that high-end aerobic capacity crucial for quick recovery between efforts.
2. Lactate Threshold Development
For Hyrox, your lactate threshold is a huge factor. The ability to push hard without crossing that threshold—essentially staying just below it so you can perform at a higher intensity for longer—is key. Zone 2 is typically too low to help with that threshold.
Instead, high-intensity intervals (around Zone 4-5) are better suited for improving this ability. These intervals replicate the kind of energy systems you’re using during a Hyrox race, forcing your body to clear lactate efficiently and condition you to perform at those higher intensities.
3. Specificity of Training
The principle of specificity tells us that the training should mimic the energy systems used in the event. Since Hyrox involves sprints, intense lifting, and other high-effort tasks, your energy systems need to be conditioned for that. Zone 2 doesn’t engage the same anaerobic pathways that will be stressed in a race. By focusing on higher intensities, you’ll better align your training with the specific demands of the event.
4. Adaptation to Fatigue
In a Hyrox event, athletes often experience deep fatigue in the legs and upper body, especially from the transitions between running and functional exercises. Training at higher intensities—whether through intervals or strength-endurance training—helps the body learn how to deal with this fatigue and recover quickly, as opposed to low-intensity aerobic training, which is more about improving overall endurance and not how quickly you can bounce back from each effort.
5. Misallocation of Training Time
Zone 2 training certainly has its place, especially in the off-season or for general endurance improvements. However, for athletes specifically preparing for Hyrox, investing too much time in low-intensity work might be time poorly spent. It can crowd out the higher-intensity efforts that are more aligned with the actual race demands. You need to get your athletes to push hard and recover quickly to truly simulate race conditions.
So, What Should Be the Focus?
- High-intensity intervals (HIIT) are crucial for improving power output and lactic acid clearance, which are directly applicable to Hyrox.
- Strength-endurance work like kettlebell swings, sled pushes/pulls, and burpees should be incorporated to simulate race tasks and challenge both the aerobic and anaerobic systems.
- Tempo runs, or threshold training (slightly below your max effort) can help develop that ability to sustain high intensity for more extended periods without blowing up.
By focusing on specific, high-intensity efforts while maintaining a slight base of lower-intensity aerobic training for recovery and long-term endurance, you’ll have a much more effective program for Hyrox.
The comparison to how endurance sports like cycling and marathon running have influenced some coaching philosophies around Hyrox and the crossover between endurance-based sports and high-intensity competitions like Hyrox can sometimes be awkward because the physiological demands are very different, and the adaptation process varies significantly. Let’s unpack that a bit more.
1. Endurance Sports Are Primarily Aerobic; Hyrox Is Primarily Anaerobic
Endurance sports like cycling, marathon running, or even long-distance swimming primarily focus on aerobic energy systems. These athletes spend a lot of time in lower-intensity zones (Zone 2, sometimes even Zone 1) to build mitochondrial density, capillary networks, and overall aerobic capacity. This kind of training promotes fat oxidation and the body’s ability to use oxygen for long-term sustained efforts.
However, Hyrox is a high-intensity, interval-based competition. It’s an anaerobic event in which athletes alternate between explosive running and functional exercises like sled pushes, burpees, and rowing. These activities use different energy systems—mainly anaerobic glycolysis (fast energy systems that don’t rely on oxygen) and phosphagen systems (very short bursts of effort, think 0-10 seconds max output).
Aerobic conditioning developed through long-distance running or cycling doesn’t optimally transfer to Hyrox’s anaerobic needs. An athlete with a great VO2 max for long, steady-state endurance might struggle with the high-intensity work and quick recovery needed during the event because they haven’t trained the anaerobic energy systems to the same degree.
2. The Endurance Paradigm vs. High-Intensity Work
Coaches coming from endurance sports are often steeped in the belief that building a strong aerobic base will carry over to other sports, including those with high-intensity elements. This makes sense for sports that demand endurance, like a marathon or an Ironman, where the intensity is sustainable over long periods, and the heart rate is relatively low to moderate for most of the event.
But Hyrox and similar high-intensity competitions work in a completely different energy zone. A solid aerobic base will help with recovery between efforts and could help an athlete maintain some level of intensity throughout the race. Still, it isn’t going to be the key determinant of success. What really matters is how well an athlete can tolerate high-intensity output over the course of 1-1.5 hours—pushing hard during the run, dealing with short anaerobic bursts of strength work, then recovering quickly to hit the next effort hard.
The core principle here is the law of specificity: To get better at high-intensity races, athletes need to practice high-intensity efforts. Aerobic conditioning is still useful for improving general stamina, but it’s more of a “supporting” adaptation than the driving force.
3. The Risk of “Aerobic Overtraining”
Another pitfall of applying endurance-based training principles to Hyrox is the risk of aerobic overtraining, or spending too much time in Zone 2. Hyrox athletes might focus too much on aerobic capacity, assuming that developing the cardiovascular system at lower intensities will prepare them for race day. But the problem is that, in doing so, they neglect the lactate threshold and high-intensity tolerance.
If an athlete spends too much time in Zone 2 (long steady-state efforts), they might increase their ability to run a 10K or cycle for hours, but they’ll struggle when it comes time to handle the spikes in heart rate and power that happen in a Hyrox competition. And, because the body is being trained to rely more on fat as fuel during low-intensity efforts, the athlete might not be developing the kind of glycogen-efficient pathways needed for quick, powerful bursts of energy.
4. Anaerobic Capacity and Recovery
One thing that is often overlooked when transitioning from endurance sports to high-intensity competitions is recovery speed. In an endurance race, athletes can go slower to recover and still keep moving forward. But in Hyrox, it’s all about quick bursts of effort with minimal rest in between—meaning you need to be able to recover quickly between your runs and strength exercises.
High-intensity interval training (HIIT) or strength-endurance training does this best. By practicing these anaerobic efforts, the athlete’s ability to recover quickly between sprints or functional exercises improves. The aerobic base from cycling or marathon running doesn’t fully replicate this, because these energy systems are more about stamina over time, not recovery between explosive efforts.
5. Strength Training and Functional Fitness
Many endurance athletes have a limited background in strength training and functional fitness, which are integral parts of Hyrox. In an event like Hyrox, it’s not just the ability to run that counts but also the ability to perform powerful movements, lift weights, and transition between these movements. When endurance-based coaches focus too much on aerobic conditioning, they often neglect the need to build strength-endurance, which is vital for a sport like Hyrox.
The physical demands of Hyrox (sled pushes, burpees, wall balls, rowing) require a combination of strength, power, and muscular endurance. Zone 2 training does little for this, while targeted strength training and metabolic conditioning are far more specific.
The Shift in Mindset
Coaches coming from the endurance world often try to transpose what works in ultra-endurance sports to high-intensity, multi-modal events like Hyrox, but the physiological demands are different. Hyrox is about handling high-intensity efforts across multiple domains, recovering quickly, and executing a race that requires power, strength, and stamina all at once.
In short: Training too much like an endurance athlete—with long, slow, steady-state runs, long cycling rides, and excessive Zone 2 work—might leave a Hyrox athlete ill-prepared for the event’s intensity. The key is to focus on high-intensity interval training, strength endurance work, and techniques that improve recovery during short bursts of maximal effort.
The Art of Flow
In the world of endurance and hybrid athletics, where data-driven plans and rigid schedules reign supreme, a missing element exists—an approach that embraces the ebb and flow of human physiology and the dynamic nature of athletic performance. This missing element is what I call The Flow Method.
Traditional training programs often carve up the energy systems into tidy, separate compartments. There’s a day for aerobic development, a session for anaerobic power, and a targeted effort for VO2 max. Each system is treated like an isolated entity, trained in a silo. While these methods have their place and produce results, they neglect one undeniable truth: these systems don’t operate in isolation in the real world of competition.
Athletic performance is not a machine running on neatly segmented fuel. It’s an orchestra—a symphony of energy systems working harmoniously, transitioning seamlessly from one state to another as demands rise and fall. The Flow Method acknowledges this reality and invites athletes to train how they compete dynamically, fluidly, and with intent.
Flow is non-linear. It breaks away from rigid programming and instead focuses on the continuous interplay between aerobic, anaerobic, and VO2 max systems in a single workout. Imagine a long-distance runner training for a marathon or a hybrid athlete preparing for an event like Hyrox. In a traditional model, most of the workouts might focus on steady-state aerobic efforts to build stamina. But in The Flow Method, we recognize the importance of layering effort, of visiting higher intensities and shorter bursts of power—not as a separate session but within the same workout.
Why? Because endurance isn’t just about sustaining a pace; it’s about the ability to respond. Responding to terrain, to competitors, to fatigue, and to moments when the body must summon power beyond its comfort zone.
Arthur Lydiard wrote, “The broader the base, the higher the peak.” Given the time when there was really no technology for training, no data capture, and no heart rate monitoring, this seems like such a logical approach. This theory of periodized training is still practiced to this day. Dedicating possibly months at low-intensity training (zone 2) in hopes that doing so will result in a positive shift in the anaerobic threshold. Once this block of training is complete, there then becomes a shift to shorter bouts of high-intensity training to become race ready. The reality is
once this shift is underway, what was gained in threshold improvements is quickly dashed due to the shift to fast-twitch muscle fiber utilization.
The Wave Analogy
Picture the ocean—an endless rhythm of waves rising and falling, each one carrying its own energy. Smaller waves build into larger, more powerful ones, but even the most towering wave has its quiet beginning. The Flow Method mirrors this rhythm. Athletes move through waves of effort, oscillating between intensities, guided not by a stopwatch or preset intervals but by their own perception of effort.
During a stamina-focused session, for instance, the foundation may remain dominantly aerobic, much like a series of smaller, gentle waves. But within that steady flow, the athlete may instinctively allow moments of anaerobic and VO2 max efforts to rise—a mighty wave breaking the surface. These moments of higher intensity are not forced; they arise naturally when fitness allows, only to recede when the body signals a need for recovery.
This dynamic interplay creates a training environment where the athlete’s energy systems communicate and adapt together. The body learns to shift seamlessly between gears, building not only endurance but resilience and readiness for bursts of power on demand.
The Perception of Effort
Central to The Flow Method is the athlete’s perception of effort—a skill that is often undervalued in traditional training paradigms. Athletes are encouraged to tune into the subtle cues of their bodies, allowing them to slow down when fatigue emerges and speed up when energy surges. This approach fosters a deeper connection between mind and body, teaching the athlete to trust their instincts rather than becoming a slave to external metrics like heart rate or pace.
This self-regulated intensity is not about abandoning structure but redefining it. Athletes become more attuned to their capabilities and limitations by embracing variability and intuition. Over time, they gain the ability to push harder, recover faster, and endure longer—not because they’ve been confined to a rigid plan but because they’ve trained dynamically and holistically.
A Stronger, More Resilient Athlete
The Flow Method builds not just fitness but also adaptability. By training all aspects of the energy system in concert, athletes cultivate a robust physiological foundation capable of handling the unpredictable demands of competition.
Imagine an ultra-endurance athlete tackling the final miles of a grueling race. Their aerobic system has carried them this far, but now the terrain demands a steep climb, and their competitors are surging. A traditional approach might leave them faltering, unable to tap into the power they need. However, an athlete trained in the flow method can call upon the anaerobic and VO2 max reserves they’ve nurtured, summoning a burst of strength to meet the challenge head-on.
For hybrid athletes, the story is the same. Whether it’s a sled push, a sprint, or a sudden transition from one station to another, The Flow Method ensures they’re ready for anything. Their energy systems don’t just work—they flow, rising and falling like waves, carrying them forward with power and precision.
By reading “Training The Dark Side” you’ll uncover the science, philosophy, and practical applications behind The Flow Method. You’ll learn how to integrate this approach into your training, how to break free from the confines of segmented programming, and how to unlock your true potential as an endurance or hybrid athlete. Welcome to the art of flow.
What I Learned About Running From My Bike
When I first started running, it wasn’t about being faster or winning races. It was a tool, a means to get fit and manage my weight. Truthfully, I didn’t love running, but I appreciated what it did for me. I didn’t have a background in sports. I didn’t play on school teams, nor did I care much for those who did. Unlike many of my clients, who grew up running cross-country or competing in track, running wasn’t a natural evolution for me.
For me, running was simply a challenge. My first goal was to run 5 miles without walking. I carefully mapped out a course and strategically placed water bottles along the way because I didn’t know how else to stay hydrated. Running alone felt natural I never thought to invite anyone along to pass the time. When I finally achieved that 5-mile run, I set a new goal: 10 miles.
At this point in my life, I was an adult, 6’2”, and hovering around 190 – 200 pounds. I didn’t consider myself a runner. I just liked the idea of being a big guy with both stamina and strength. To me, that was fitness bringing the fight after 10 miles of running.
As the years passed, I began participating in local event’s 10Ks and half marathons. But even as I became more consistent, I still didn’t feel like a runner. My close friends, however, were elite marathoners. They were smaller, lighter, and faster built for the sport. Running with them was a struggle, but they eventually convinced me to try a marathon. I finished my first with reasonable success, and my second went even better.
I am sharing this backstory to provide context about who I am. Today, I’m better known for my work as a sports clinician and coach, helping athletes optimize performance. Over the years, my passion has been uncovering how to push the human body to its potential. A pivotal moment in my career came when I discovered the power of cardiometabolic assessments, specifically VO2max testing.
VO2max testing opened my eyes to a world of information how the body produces energy, where it draws fuel from, and how it reacts under stress. This tool has been invaluable in my work, helping me uncover the hidden layers of human performance. Over the last 30 years, I’ve tested thousands of athletes ranging from world champions in boxing and triathlons to fitness enthusiasts, runners, and even paraplegic athletes. Each test provides a unique glimpse into how training choices directly affect outcomes.
The Bike Revelation
About 15 years ago, much of my work centered on triathletes. I’d test their VO2max on both the bike and the treadmill, looking for thresholds the point at which they shifted from primarily burning fat to burning carbohydrates. This threshold, relative to heart rate, is critical for endurance performance.
Interestingly, I noticed that most triathletes performed better on the run than on the bike. Unless they were highly trained cyclists, their bike mechanics were less efficient, resulting in a lower threshold. My initial assumption was simple: they just needed better cycling technique.
At the time, I considered myself a solid triathlete I had completed several events and felt confident in my cycling, running, and swimming. But I was about to learn how much I didn’t know.
One day, a triathlete client asked if I could arrange a professional bike fitting. I didn’t even know such a thing existed. I thought a bike fit was just the basic adjustments you make when you buy a new bike. Curious, I found a highly respected fitter and invited him to my facility. Watching him work was an eye-opener. Soon, other athletes requested fittings, and I began booking clients for him.
But it didn’t sit right with me to host someone else in my space without gaining the knowledge myself. So, I sought out one of the best in the business and convinced him to teach me. Over three days, I immersed myself in the art of bike fitting, observing and practicing on athletes.
This education revealed how much I had overlooked. A proper bike fit could dramatically improve performance instantly. Athletes reported being able to ride 1-2 mph faster at the same heart rate after a single fitting. They didn’t suddenly become more fit; their mechanics were simply optimized.
I realized that, before this revelation, I had been prescribing training plans that relied on incremental gains. With a proper bike fit, athletes could achieve those gains instantly and build on them with targeted training.
What This Means for Running
So, what does all of this have to do with running? Cycling is a closed-chain activity. Once you’re properly fitted to the bike, your relationship to it becomes fixed, and you can focus entirely on producing power. Running, however, is an open-chain exercise. Each step involves flight, collision, and recovery. The mechanics of running are far more complex and require constant attention.
Poor running mechanics increase the expense of every step, whether that expense is energy inefficiency or injury risk. Just as cyclists can’t t perform their best without a proper fit, runners can’t t reach their potential without optimizing their form.
This realization set me on a quest to understand the demands of running and develop methods to teach proper mechanics. Today, teaching running mechanics has become a cornerstone of my work. I’ve learned that just like a bike fit, improving running mechanics can lead to immediate performance gains.
Final Thoughts
If you’re serious about becoming a better runner, start here:
- Move well, then move often. Build good mechanics first, then layer on volume.
- Be patient. Change takes time, but proper change is worth the effort.
- Seek professional guidance. A skilled coach can help you avoid years of trial and error. Whatever you invest will be worth it.
Running is an art and a science. And just like my experience with the bike, the key to unlocking your potential lies in understanding the mechanics of how you move.
