Why Threshold Training Should Be the Backbone of Your HYROX Prep
Threshold Training
If you’re not doing threshold work in your Hyrox prep, you’re simply getting left behind.
The endurance world has long embraced the power of threshold training, and as Hyrox continues to assert itself as a high-endurance sport, it’s clear these principles apply here just as well—if not more. By integrating proven threshold training strategies into your Hyrox programming, you’ll see faster times, better pacing, and far greater fatigue resistance.
In this article, I’ll break down what threshold training is, why it’s crucial for Hyrox, and exactly how to implement it effectively in your training. Whether you're a competitive athlete or just looking to improve your performance, this is one dial you can’t afford to leave untouched.
What Is Threshold Training, Really?
Full Video: Threshold Training for HYROX: Why It’s a Game-Changer
Let’s demystify the term for a second.
"Threshold training" is a catch-all phrase used in endurance sports. You might hear terms like anaerobic threshold, lactate threshold, or ventilatory threshold 2. These are often used interchangeably and generally refer to the same training zone—right at the edge where your body produces more lactate than it can clear efficiently.
Here’s how I like to think about it:
Threshold is the fastest pace you can sustain for the longest period of time without falling apart.
Push faster than this, and your fatigue spikes. Go slower, and you miss out on potential gains. Sit right on that line? You build serious speed and stamina.
From a physiological standpoint, lactate threshold marks the point where your body starts accumulating lactic acid more quickly than it can remove it. This tipping point is where performance gains are made—if you can train just under it, you'll be able to sustain higher paces for longer periods in a race like Hyrox.
How to Find Your Threshold Zone
Here are some practical ways to identify your threshold intensity:
Heart Rate: Typically, it's the low end of Zone 4 in a 5-zone heart rate model.
Rate of Perceived Exertion (RPE): Around an 8/10—hard, but manageable.
Race Duration Estimate: It’s a pace you could hold for 45 to 75 minutes depending on your fitness.
Subjective Feel: Feels hard, but you could keep going.
Want a deeper dive into threshold heart rate and effort zones? Check out this great breakdown on endurance training zones.
Structuring Threshold Training: The 5:1 Method
In the endurance world, a time-tested method for threshold training is using a 5:1 work-to-rest ratio. That means, for every 5 minutes of effort, take 1 minute of rest. This keeps the intensity right where it needs to be—tough, but sustainable.
You can slice this in different ways:
5 x 5 minutes with 1-minute rests
4 x 6 minutes, etc.
What matters is hitting that sweet spot:
If you need more rest? You went too hard.
If you don’t need the rest? You didn’t go hard enough.
Faster isn't always better. Longer isn’t always better either. There’s a narrow range where the magic happens—and it takes time to find it.
Applying Threshold to Machines vs. Running
Let’s be real—Hyrox isn’t just a run. It’s run, row, ski, sled, repeat.
For machines like the SkiErg, rower, or Assault Bike, muscular fatigue and technical skill often become the limiting factors. So I recommend shortening intervals slightly—1 to 3 minutes at threshold pace tends to work well.
But running? That’s the heart of Hyrox. So build your volume here. Aim for longer sessions, higher mileage, and sustained efforts. You’ll get more bang for your buck.
Why Standard Running Intervals Aren’t Enough
Typical runners train for events like 5Ks or half marathons—distances that are either faster than threshold or well below it in intensity. That means most recreational runners aren’t used to racing at threshold, which is exactly what Hyrox demands.
Short intervals (90 seconds to 5 minutes) can build speed, but they don’t replicate the full-body, grind-it-out discomfort you’ll face in Hyrox. You’re better served by longer bouts that combine movement transitions with high effort.
The Hyrox-Specific Approach: Big, Sustained Threshold Workouts
Here’s where we dial it in for Hyrox:
Start threshold workouts at 10 minutes minimum, building up to 20–40+ minutes of sustained effort. This might be a long running segment, or a hybrid workout combining:
Running
SkiErg
Rowing
Farmer’s carries, lunges, etc.
No need to chop this into short intervals. In fact, I encourage continuous efforts where your heart rate stays elevated and you flow from station to station. This better simulates race day, where there are no real breaks—just transitions and more pain.
Not sure how to build these sessions? We've done the work for you in the RMR Training App where you’ll find fully programmed threshold workouts tailored to your current fitness.
Sample Session: A Hyrox-Ready Threshold Workout
Here’s a real example of what a threshold workout might look like:
3 Rounds (Continuous, No Rest)
800m Run
600m SkiErg
600m Row
400m Run
50m Farmer's Carry
400m Run
Time yourself. Stay at an effort you could hold for an hour. Learn to stay in the discomfort, and how different stations affect your running efficiency. That’s the real key to Hyrox success.
Recovery & Weekly Volume
Because threshold work is so taxing, 1–2 sessions per week is plenty.
Start with 20–30 minutes total time at threshold and build up gradually. Some elite athletes may eventually hit 100+ minutes per week, but that’s not the starting point.
Instead of thinking, “I need to suffer for 90 minutes straight,” think about building repeatable efforts with progressive overload—add 5 minutes per week, not 50.
Be sure to build your capacity slowly and check out this guide on training progression to keep it sustainable.
Final Takeaway: Threshold = The Biggest ROI in Your Hyrox Training
If I could only keep one type of workout in my training, it would be threshold. The physiological rewards, the mental toughness, the direct application to Hyrox racing—it checks every box.
Whether you’re eyeing your first finish or trying to break through to the podium, threshold work will get you there.
We include threshold workouts every week inside the RMR Training App — along with video tutorials, progress tracking, and coaching support.
Have questions about applying this to your training? Drop a comment or hit me up directly. Let’s get after it.
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