The Science Behind HYROX: Why Running is 60% of Your Race

For years, HYROX athletes have debated the balance between running and station work. Now, for the first time, peer-reviewed research from the University of Bundeswehr Munich provides a definitive answer: running is the primary component of HYROX, regardless of your level or ability.

Researchers at the Institute of Sports Science, University of Bundeswehr Munich, conducted the first scientific study of its kind in the sport of fitness racing. Led by Tom Brandt and his team, the study ran a simulated HYROX competition to assess acute physiological responses and identify performance determinants.

Eleven recreational HYROX athletes, with an average experience level of 18 months, completed a simulated race following Individual Open competition standards. Throughout the simulation, researchers tracked:

• Heart rate (HR) continuously
• Blood lactate (BL) before and after each segment
• Rate of perceived effort (RPE) at each transition

The data was clear. Of the median completion time of 86.5 minutes:

This finding confirms what many coaches suspected but couldn't prove: nearly 60% of your HYROX race time is spent running, making aerobic capacity the single most important factor in your performance.

The study also measured intensity distribution. The results showed that HYROX is overwhelmingly a high-intensity event — Brandt et al. reported athletes spent 79.5% of the race at very-hard intensity (above 90% of max HR) and another 19.6% at hard intensity (70-90% of max HR). Combined, more than 99% of the race is performed at hard or very-hard effort:

• Athletes spent the majority of race time at very-hard intensity (>90% max HR)
• Blood lactate levels remained elevated throughout
• RPE followed a progressive pattern, increasing through each stage

This intensity profile means that athletes who can sustain high outputs for extended periods—those with superior VO2 Max—have a significant advantage.

Perhaps the most actionable finding was the direct correlation between VO2 Max and race performance. Across the test group, faster HYROX times were found to directly and significantly correlate with:

1. 2
   Higher VO2 Max - Your aerobic capacity is the single best predictor of finish time
2. 4
   Lower body fat percentage - Improved power-to-weight ratio aids both running and stations

The researchers concluded that HYROX is a form of High-Intensity Functional Training (HIFT) with an emphasis on endurance capacity. The requirements for maximum strength, coordination, and mobility are moderate to low compared to other forms of HIFT.

Based on these findings, here's how to restructure your training for optimal HYROX performance:

Prioritize Endurance Training

The science is clear: running should be your primary focus. A recommended weekly split based on this research:

Build Your VO2 Max

Since VO2 Max correlates directly with performance, incorporate specific work to improve it:

• Interval training: 4-6 x 3-5 minutes at 90-95% max HR
• Tempo runs: 20-40 minutes at threshold pace
• Long runs: 60-90 minutes at conversational pace

Don't Neglect Station Efficiency

While running dominates the time, inefficient station work can cost you precious minutes. Focus on:

• Technique first: Perfect form prevents energy waste
• Practice under fatigue: Your wall balls after 7km of running are different from fresh
• Build specific endurance: High-rep, moderate-load training

Interestingly, the study found that the heaviest stations were completed fastest:

This suggests that heavy external loads provide micro-recovery opportunities as heart rate and RPE temporarily decrease during pushing and pulling movements.

The researchers concluded that HYROX is "suitable for health promotion and tactical population training" due to its moderate technical demands. Unlike sports requiring years of skill development, HYROX rewards consistent training across fundamentally simple movement patterns.

The HYROX Sports Science Advisory Council research confirms what top athletes already know: smart training beats hard training. FORMD uses these scientific insights to build personalized training plans that target your specific weaknesses.

Ready to train like the science says?

Download FORMD and discover:

• Your predicted finish time based on real race data
• Which stations are costing you the most time
• Personalized training plans built on sports science

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