The third week of specific prep for Glasgow brought some noticeable changes in VO2 Max and pace at threshold during the running splits within our hyrox double sim last week. Getting a new PB of 58 minutes 21 seconds and doing so after a few heavy days of training in the lead up to the sim.
This weekly blog post is here to give you an insight into the specifics of the training plan with a science and evidence backed approach in the lead up to Glasgow. This post says week 3, however, we've been training for the past 4 months with a focus on doing a specific Hyrox official event and now with Hyrox Glasgow booked, we've focused on refining the approach and setting a putting a specific plan in place to get a doubles PB, hence we are 3 weeks into this program.
So, week 3 brought some good changes as mentioned above and the main positive change was less time spent 'in the red' or in zone 5 for example, the zone in which you are at or pushing above VO2 max. If you're not in shape, you can go into the red quite early and it can be hard to get your heart rate down. However, once you start to specifically include VO2 max efforts and threshold efforts for your running sessions to mimic the pace you will do in the race, then you will start to see a significantly less amount of time at or above zone 5 during your event.
The aim is to be hovering around zone 4 for the majority of the running splits, you can only repeat so many VO2 max efforts and if you have to do this x8 times whilst also pushing hard in the other stations, your body won't be able to sustain goal pace if you're always at VO2 max during your running sessions.
So over the last 3 weeks specifically, we've worked on one VO2 max session, one threshold session and one endurance running session per week outside of our own endurance work on the bike and strength work in the gym. Remember, it's really important to train the system you're going to be using predominantly in your sport. In the sport of Hyrox, this is quite an aerobic event. You need to train your aerobic system to a high level whilst also developing muscular strength, endurance and power to a reasonable standard.
Overall, training last week was 8 hours. 3 s&c sessions, 3 running sessions and 1 bike session. I'm currently in New York for the next 7 days and trying to fit in training in the hotel gym will be interesting from tomorrow morning. The body is feeling fresh, so its important to maintain a training stimulus even if its just 25-30 minutes per day of a short full-body session. My plan is to alternate this with a 30 minute run around central park.
With all the bagels and pizza slices to eat, I hope I don't come home a few kg heavier!
Next time,
G
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