Five to six days a week you're in the gym, crushing sled pushes, lunges, and wall balls. You feel strong, you are disciplined, and yet, halfway through race day, your engine sputters. Your pace slips on the run laps, your legs feel heavy between stations, and the final rounds become a desperate shuffle to the finish line.
If this sounds familiar, you're not alone. Hyrox demands a unique blend of strength and endurance, stringing together eight functional movements with 8km of running. With races typically lasting 60-90 minutes, your aerobic system is the foundation of your performance. If that foundation is weak, you'll burn through your energy reserves too early and hit a wall.
This guide shows exactly how to do Zone 2 training for Hyrox—including Hyrox aerobic base training progressions and Zone 2 cardio Hyrox workouts. You'll learn simple Zone 2 heart rate training rules, weekly templates, and how to avoid the mistakes that slow hybrid athletes down.
This is where Zone 2 training comes in. It's the quiet fix that builds a bigger, more efficient engine, allowing you to hold a steady pace, recover faster between stations, and finish strong. This guide will provide clear, actionable protocols, weekly templates, and progress-tracking methods to integrate Zone 2 training into your Hyrox preparation.
What is Zone 2 training for Hyrox?
Think of Zone 2 as your "all-day" pace. It's a low-intensity effort that feels comfortable and sustainable. For a Hyrox athlete, this is the gear that lets you jog the run laps without gassing out, arrive at each station composed, and steadily clear fatigue as you move. You should be able to hold a full conversation without gasping for air.
Zone 2 heart rate training: how to find your Zone 2
Finding your specific Zone 2 is crucial. While there are a few methods, the most common is using a percentage of your maximum heart rate (Max HR).
Step-by-Step Zone 2 Calculation
- Estimate Your Max HR: A simple formula is 220 - your age. For a 35-year-old athlete, this would be 220 - 35 = 185 beats per minute (bpm).
- Calculate Your Zone 2 Range: Zone 2 is generally 60-70% of your Max HR.
- Example: 185 * 0.60 = 111 bpm (Low end), 185 * 0.70 = 130 bpm (High end)
- Confirm by Feel: Your heart rate can fluctuate based on stress, sleep, and caffeine. Always confirm your numbers with how you feel. A Zone 2 effort should feel like a 3-4 out of 10 on a perceived exertion scale.
Another popular method is the MAF 180 Formula (180 - age), which provides a rough upper limit for your aerobic training zone. The key is to find a range that feels genuinely easy and stick to it.
Hyrox aerobic base training: why it matters
Zone 2 training isn't a new trend; it's long been the secret weapon of elite cyclists and marathon runners. However, with the rise of fitness wearables that make heart rate monitoring simple and the success of "polarized" training models (lots of easy effort, a little very hard effort), it has become a cornerstone for hybrid athletes in events like Hyrox.
Top coaches and athletes, like Hunter McIntyre, consistently emphasize building a massive aerobic base. They know that without it, all the strength in the world won't save you in the later stages of a race. The method is simple, the science is solid, and the results are undeniable.
The science of Zone 2 for hybrid athletes
So, what's actually happening in your body during Zone 2 training? At this low intensity, your body is making powerful adaptations without the heavy fatigue of high-intensity workouts.
Mitochondrial Adaptations
Think of mitochondria as the tiny power plants inside your muscle cells. Zone 2 training is the single best way to increase both the number and efficiency of these power plants. More mitochondria mean your body gets better at using oxygen to create energy.
Over time, this means the same running pace feels easier, costs you less energy, and produces less metabolic "junk" that leads to fatigue.
Metabolic Improvements
Your body has two primary fuel sources: fat and carbohydrates (glycogen). High-intensity efforts rely almost exclusively on your limited glycogen stores. Zone 2 training, however, teaches your body to become incredibly efficient at burning fat for fuel.
This is a game-changer for Hyrox. By sparing your precious glycogen for the tough stations like sled pushes and wall balls, you'll have more in the tank for the end of the race. It also improves your body's ability to clear lactate, the byproduct that causes that "burning" sensation in your muscles.
Your heart becomes more efficient, pumping more blood with each beat while tiny blood vessels multiply throughout your muscles. Think of it like upgrading both your engine and your fuel delivery system. This is why you'll feel stronger in the later stages of a Hyrox race—your body simply gets better at delivering oxygen where it's needed most.
Best Zone 2 workouts for hybrid athletes
Run steady (45–60 min @ Z2)
- Nose-breathing test, talk comfortably; keep cadence relaxed.
Mixed ergs (row/bike/SkiErg) 3×20' @ Z2, 3' easy between
- Switch modality each block to manage fatigue.
Long Z2 w/ gentle terrain (75–90 min)
- Optional light hills; cap HR at top of Z2.
Why You Need a Zone 2 Plan Tailored for Hyrox
Hyrox isn't a marathon. A generic Zone 2 plan that only involves steady-state running will build a general aerobic base, but it won't prepare you for the unique challenge of a Hyrox race: recovering from intense strength efforts while still running 8km. This is why Hyrox endurance training requires a specialized approach.
A Hyrox-specific plan is crucial because it accounts for:
- Heart Rate Volatility: Your heart rate will spike during a sled push. A tailored plan teaches you how to use the run to bring it back down efficiently, clearing fatigue and preparing you for the next station.
- Muscular Interference: Running on legs that are tired from lunges or wall balls is a completely different skill. A specific plan builds your resistance to this unique form of fatigue.
- Race-Specific Pacing: The goal isn't just to maintain a steady pace; it's to learn how to return to that pace quickly after a station. This mimics the rhythm of the race and makes your transitions smoother and faster.
In short, a tailored plan doesn't just build your engine—it teaches you how to handle the specific chaos of the Hyrox race floor.
Hyrox training plan: Zone 2 templates
Characteristics of a Hyrox-Specific Zone 2 Plan
A smart Hyrox plan goes beyond simple steady-state running. It strategically mixes different types of sessions to prepare you for race day conditions:
- Foundation Sessions: These are your classic Zone 2 workouts—long, slow, and steady efforts on a single machine like a treadmill, rower, or bike. The goal here is pure aerobic base-building.
- Compromised Running Sessions: This is where you directly mimic the race. For example: 5 rounds of 15 heavy kettlebell swings followed immediately by a 10-minute run where you focus on bringing your heart rate back down into Zone 2. This trains your body to recover on the move.
- Hybrid Sessions: These workouts involve switching between different machines to build a more resilient, well-rounded engine and prevent overuse injuries. An example would be 20 minutes of Zone 2 rowing, into 20 minutes on the SkiErg, into 20 minutes of running, all while keeping your heart rate in the target zone.
Integrating Zone 2 work doesn't mean abandoning your strength training. It's about finding the right balance.
How Much Zone 2 Per Week?
| Level | Weekly Zone 2 Time | Sessions | Notes |
|---|---|---|---|
| Beginner | 3-4 hours per week | 3-4 sessions | New to structured endurance |
| Intermediate | 4-6 hours per week | 4-5 sessions | Some endurance experience |
| Advanced | 6+ hours per week | 5-6 sessions | One or two longer sessions |
Sample Beginner's Week
- Monday: Strength Training + 45-minute Zone 2 Run
- Wednesday: 30-minute Zone 2 Row
- Friday: Strength Training + 40-minute Zone 2 Bike
- Sunday: 60-minute Long Run (keep it in Zone 2)
Zone 2 training mistakes Hyrox athletes make
- Intensity Creep: The most common mistake is letting your heart rate drift into "Zone 3 purgatory." It feels more productive, but it negates the unique benefits of Zone 2. Be disciplined and slow down when your HR climbs.
- Inconsistency: The magic of Zone 2 comes from consistency. One long session a week is less effective than three or four shorter ones.
- Impatience: You'll start to feel better in 2-4 weeks, but significant performance gains take 8-12 weeks of consistent work. Trust the process.
How to do Zone 2 training for a Hyrox race (step-by-step)
- Estimate Max HR: Use 220−age as a starting point.
- Calculate Zone 2: Target ~60–70% of Max HR (confirm by feel).
- Confirm by feel: Comfortable conversation; RPE ~3–4/10.
- Schedule sessions: 2–4 Z2 sessions weekly with one long Z2.
- Practice race simulation: Include compromised running sessions with strength work.
- Monitor progress: Track pace at same HR over time.
Ready-to-use Training Plans (12-week beginner + scalable options)
Who should use which?
Choose the beginner track if you're new to structured endurance, returning from a break, or can commit ~3–4 Zone-2 hours weekly.
Go advanced only if you already hit 4–6+ aerobic hours, recover well from strength, and have at least one erg. Minimal kit (run + one erg) is fine. This Hyrox training plan zone 2 template slots cleanly around lifting and skill work.
12-Week Beginner (highlighted):
- Phase 1 (Weeks 1–4): build rhythm and confirm zones. Start with 2h15m Z2/wk and progress to ~2h35m.
- Phase 2 (Weeks 5–8): increase frequency and long-run duration to ~3h05–3h10m.
- Phase 3 (Weeks 9–12): hold ~3h15m, then slightly reduce to ~3h05m while integrating light race specificity.
Full day-by-day layouts are included in the appendix section of this guide.
Advanced modifications:
Build to 5–7 h/wk, add a 5th–6th session, include 90–120 min long work, insert Z2-ceiling intervals (e.g., 5×8' at the top of Z2), and refine with heat or mild incline…without breaking HR caps. Cycle 3-week builds/1-week deloads and taper Z2 volume modestly pre-race. Off-season is your aerobic base building Hyrox program window; in-season, maintain frequency with reduced volume.
FAQ: Zone 2 & Hyrox endurance training
Q: My heart rate spikes on loaded movements like the farmer's carry. How do I keep it in Zone 2?
A: You don't! It's normal for HR to spike during strength stations. The goal is to use the 1km run between stations to bring your heart rate back down into Zone 2. The better your aerobic base, the faster it will drop.
Q: I'm bored running so slowly. How can I make it more engaging?
A: Boredom is a sign you're doing it right! Use this time to listen to podcasts, audiobooks, or focus on your running technique. Remember, the physiology doesn't care if you're entertained. The adaptations are happening.
Q: I don't have time for 4+ hours of Zone 2 a week. Is it still worth it?
A: Absolutely. Even 2-3 hours of consistent Zone 2 work per week will build a better aerobic base than none at all. Anchor your week with one longer session (60+ minutes) and fit in a couple of shorter 30-45 minute sessions where you can.
Q: Can I do my Zone 2 work on an Assault Bike or SkiErg?
A: Yes. Rotating modalities is a great way to manage fatigue. A good mix for Hyrox athletes is about 50% running and 50% on other machines like the rower, bike, or SkiErg to build a well-rounded engine.
Q: Should I do my Zone 2 work before or after my strength training?
A: For most people, doing your Zone 2 work after your main strength session is ideal. This allows you to be fresh for your heavy lifts. It can also serve as a great extended cooldown to aid recovery.
Q: How to do zone 2 training for Hyrox race?
A: Keep 80–90% of easy aerobic work in Z2, 2–4 sessions/week, anchor with one long Z2, and practice bringing HR down on runs after heavy stations.
Q: Best zone 2 workouts for hybrid athletes?
A: Steady Z2 runs, mixed-erg Z2 intervals (3×20'), and a weekly long Z2.
Q: Zone 2 training mistakes Hyrox athletes make?
A: Intensity creep into Z3, skipping frequency (only one long), and expecting gains in <4 weeks.
Your Next Steps
The evidence is clear: a strong aerobic base is non-negotiable for Hyrox success. Intensity still matters, but it's your Zone 2 work that builds the durability to let that intensity shine on race day.
Action Plan:
- Find Your Zones: Use the methods above to calculate and confirm your Zone 2 heart rate range.
- Start Conservatively: Choose a template and commit to it for at least four weeks.
- Track Your Progress: Log your heart rate, pace, and how you feel. Over time, you should see your pace improve at the same heart rate.
By embracing the slow and steady work of Zone 2, you'll build an unstoppable engine that will carry you through the chaos of race day and across the finish line stronger than ever.