Good video. Thanks. I’m a 15.12 5k runner, 32.01 10k with a Marines background including strength work so may train seriously for hyrox and move away from running. Would love to chat
Is there any downfall to building up to and beyond the Hyrox requirements beyond your 9-12 week plan? That way , when it comes time to race, you're familiar with the weights/movements/requirements..
It could certainly be helpful to go behind the time domain - but you need to stay mindful of your effort and your ability to recover. A longer bout might force you to lower your familiarity of the intensity demanded on race day. And it could be hard to bounce back from a very long Hyrox workout. But as long as those bases are covered you should be okay.
Hey Rich, I have a more specific question about Dekafit. Would you say there's a loose target on what your cumulative 5k time should be as compared to running 5k at the track? For example, my 5k time at deka was 31 minutes, but it's 24 minutes if I'm just running outside. What should I be shooting for in deka?
Good question - It's hard to give a hard number here as there is not a ton of data to back it up. Personally my aggregated 5k was about 90 seconds slower than a straight 5k. Looking at some of the other elite's in deka I'd say 90-100 seconds is a good rough estimate as well. So to tighten that up there are a few things you could do - you could improve your aerobic capacity so you feel less fatigue, become more efficient at the stations so they don't beat you up as much, or improve your compromised running so you can handle the feeling a bit better. But again - it's hard to tell exactly where to start.
The videos on training are great. Keep putting out the informative content as often as possible. Plus weekly training updates/progress reports for yourself would be cool.
Yes💪🏻💪🏻💪🏻 I would love to hear more about strength as well. Same bug question as Hunter proposed. Thanks Rich. PS….it was fun watching you at Orlando!!
Thanks man - it was fun running Orlando until after the sled. ha. Usually, I do 2 or 3 full-body strength workouts. Two of the workouts are a strict progression and a third is built around skill or maintenance work.
![[4K] Watch SpaceX Catch A Starship Rocket From Space!!! #IFT5](http://i.ytimg.com/vi/pIKI7y3DTXk/mqdefault.jpg)
Free 7-day coaching Trial for Hyrox and Dekafit
marketplace.trainheroic.com/workout-plan/team/hyrox-dekafit-training?attrib=536893-yt
Super helpful. I’ve probably listened to it a half dozen times. Thanks again
This is some of the best info you'll get on training for hybrid races! Thank you Rich!
Yes, would love to know more specifics on the "what." Thank you!
Definitely would like to see more on the specific strength work
Very good point about the strength training in Hyrox and aerobic work
Thank you rich. It is solid work!
Yes to the what for all of it! 💪
Great video and information! Love to hear more on the what 💪🏻💪🏻 thanks for sharing 🙌🏻
Thank you Rich. Very helpful indeed.
Signed up for my second hyrox race. November 5th Chicago.
I was around 1hr 30 min for my first hyrox. Trying to cut a lot of time off for my next one
Great content Rich!!
Good stuff!👊
Would like to know the “what” on specifics. Thanks.
Yaaassss 💪🏼 Do you do 2-3 full body strength days or have a lower and upper body day or a push/pull split, etc.?
Usually 2 or 3 - Always full body. Two of the workouts are a strict progression and a third is built around skill or maintenance work.
@@RichRyan can you explain a bit more your answer please, like what would each day look like?
This is great! Thank you! It would be awesome seeing a video of what each type of day look like for you
What do u mean by aerobic endurance workout is it a tempo???
Well explained. 👍
Good video. Thanks. I’m a 15.12 5k runner, 32.01 10k with a Marines background including strength work so may train seriously for hyrox and move away from running. Would love to chat
Is there any downfall to building up to and beyond the Hyrox requirements beyond your 9-12 week plan? That way , when it comes time to race, you're familiar with the weights/movements/requirements..
It could certainly be helpful to go behind the time domain - but you need to stay mindful of your effort and your ability to recover. A longer bout might force you to lower your familiarity of the intensity demanded on race day. And it could be hard to bounce back from a very long Hyrox workout. But as long as those bases are covered you should be okay.
💪🏻🦵All the muscles.
Muchas gracias !!!!!
💪
Definitely need help programing for deka fit, i just did my first hyrox and I'm going to do dekafit in july
It's great you have the base from Hyrox - crank up the speed like you were prepping for a 5k/10k then spend time on that assault bik.
💪🏻
Yes
💪💪💪
Hey Rich, I have a more specific question about Dekafit. Would you say there's a loose target on what your cumulative 5k time should be as compared to running 5k at the track? For example, my 5k time at deka was 31 minutes, but it's 24 minutes if I'm just running outside. What should I be shooting for in deka?
Good question - It's hard to give a hard number here as there is not a ton of data to back it up. Personally my aggregated 5k was about 90 seconds slower than a straight 5k. Looking at some of the other elite's in deka I'd say 90-100 seconds is a good rough estimate as well. So to tighten that up there are a few things you could do - you could improve your aerobic capacity so you feel less fatigue, become more efficient at the stations so they don't beat you up as much, or improve your compromised running so you can handle the feeling a bit better. But again - it's hard to tell exactly where to start.
💪
Yes please
The videos on training are great. Keep putting out the informative content as often as possible. Plus weekly training updates/progress reports for yourself would be cool.
Yes💪🏻💪🏻💪🏻 I would love to hear more about strength as well. Same bug question as Hunter proposed. Thanks Rich. PS….it was fun watching you at Orlando!!
Yessir! I got you. Keep crushing those workouts too.
Thanks man - it was fun running Orlando until after the sled. ha. Usually, I do 2 or 3 full-body strength workouts. Two of the workouts are a strict progression and a third is built around skill or maintenance work.
@@RichRyan I appreciate your response!!!
💪🏾
😊
Please get rid of background music as your content is good
I appreciate the feedback - I have dropped the music on the more recent videos. Thanks for checking it out.
@@RichRyan thank you for replying
💪
Yes
💪