Hyrox Cardio Plan: The Only 5 Cardio Workouts You Need

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"5 Essential Cardio Workouts to Prepare for Your Next Hyrox Event"
Hey everyone, it's Josiah Novak from TheTrueTransformation.com! I've participated in over 10 Hyrox races over the past four years, and in this video, I'm breaking down the only five cardio workouts you need to prepare for your next Hyrox event. Whether you're a seasoned athlete or just starting, these workouts will help you build the endurance and strength you need to excel.
Chapters:
0:00 - Introduction
These are the only five cardio workouts you need to do to prepare for your next Hyrox event. I'll break down each workout to help you achieve the best results.
0:10 - Background
I've done over 10 Hyrox races in the past four years, and I'm not naturally a runner. My journey from an hour and 40 minutes to my personal best of an hour and 13 minutes proves that you can improve too.
0:21 - Goals
If your goal is to finish a Hyrox race or get better over time, this video is for you. I'll map out the five essential cardio workouts you need to incorporate into your training.
0:30 - About Josiah Novak
I'm Josiah Novak, founder of TheTrueTransformation.com. We help busy high achievers transform their bodies and lives. With over 15 years of experience and helping over 7,500 clients, I'm here to share my expertise.
1:01 - The Three-In Method
Our method involves setting new challenges to keep you motivated and on track. Hyrox is a perfect challenge to push your limits and stay fit.
1:19 - Cardio Workout #1: Low-Intensity Aerobic Running
Low-intensity aerobic running is crucial for building your aerobic base. Learn how to keep your heart rate below your anaerobic threshold and gradually increase your running volume.
2:06 - Warm-Up Importance
Always warm up before any workout, especially for Hyrox training. I'll demonstrate my low-intensity aerobic running routine.
3:31 - Finding Your Anaerobic Threshold
Learn how to find your anaerobic threshold using simple formulas or a VO2 max test to maximize your training efficiency.
6:07 - Cardio Workout #2: Threshold Repeats
Step up the intensity with threshold repeats. This workout involves running at a pace slightly faster than your race pace and includes recovery intervals to build speed and endurance.
7:53 - Cardio Workout #3: Cross-Training
Cross-training with low-intensity cardio on a bike helps prevent running injuries while maintaining aerobic fitness. I'll show you how to incorporate this into your routine.
9:02 - Cardio Workout #4: Aerobic Base on Stations
Train your aerobic base on Hyrox stations like the ski erg and rower. Combining these with runs helps mimic the race conditions and builds endurance.
11:02 - Bonus Cardio: Intervals on Stations
Mix intervals and high-intensity training on stations to prepare for the demands of Hyrox. I'll demonstrate how to incorporate these into your workouts.
12:46 - Cardio Workout #5: Compromised Running
The most crucial workout is compromised running. Learn how to train your body to run under duress by combining running with station exercises in a circuit.
14:18 - Running Your Race
Ultimately, run your race at your pace. Hyrox is about pushing your limits and enjoying the journey. I'll share how to stay motivated and make the most of your Hyrox experience.
14:50 - Free Guides and Next Steps
If you need more help with your Hyrox training, check out the free guides in the description. Start implementing these workouts today and transform your fitness journey.
15:17 - Conclusion
Thanks for watching! If you found this video helpful, like, comment, and subscribe. Let's make every moment count. Life moves fast, make it count!
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