28 TRAINING : V02 to generate a customised endurance program for you to push you to increase your VO2 max, and in turn, your overall endurance. VO2 max testing is a great way to know where you are currently at in your endurance training. The data from a VO2 max test can be utilised to make a program customized to your physiology. From a VO2 max test we can see what your heart rate maximum is exactly and using these numbers we can get more accurate training zones for you. Knowing different heart rate zones can help prevent overtraining and enhance your training. Endurance Training for Hyrox Any event where you are constantly moving for more than two minutes is considered an endurance event. You have several systems that help you metabolize energy. For this conversation, we will focus on your aerobic (with oxygen) system and your anaerobic (without oxygen) system. Your anaerobic system can only keep the energy coming to your muscle for 1090 seconds, depending on your intensity. A Hyrox event will take 60-100 minutes for most people. So, you need to spend time developing your aerobic system to handle the demands of this event. However, during the race, there is a point (sled, lunges, wall balls) where we may be outside the aerobic system so we cannot ignore our anaerobic systems completely. But ultimately, you need to sustain an effort for a long duration. Training your aerobic system is how you make that happen. A Hyrox event is an endurance endeavour. The most practical work you can do is to develop a solid aerobic base with long easy effort. Working in your aerobic range will help build oxygen, deliver pathways to your new, super jacked muscles that you’ve gained during the strength phase, and help you sustain an effort for a long time. Long easy efforts should be the focus for your entire training block. You will achieve the same goal in developing your aerobic system when done at an easy pace. Training your “anaerobic threshold” will be the goal of most endurance-focused training sessions outside of your easy work. Your anaerobic threshold is a pace that you can hold for generally an hour – this pace will be faster than your Hyrox race pace, which is impeded tremendously by the workout stations. Even though the pace differs in a race – the intensity and physical response are the same. Obstacle Course Racing Obstacle courses (OCs) have been used for training, competition, and fitness promotion since antiquity. This is likely due to the fact OCs require individuals to exhibit high levels of all aspects of fitness – cardiovascular endurance, muscular strength and endurance, agility, and flexibility. The varying and constant challenges presented to participants in order to successfully complete OCRs, means that athletes must have a strong aerobic background to complement a good level of muscle strength and endurance. Obstacle Course Racing (OCR) as a sport combines aerobic endurance training with bouts of highintensity training in the form of the obstacles that athletes encounter. Research on predictors of OCR performance is lacking. However, studies have been conducted on predictors of long-distance running and high-intensity training workouts. For instance, in trained runners, maximal oxygen uptake (VO2max) explained 81% of the variance in 10-mile race time, while the velocity at VO2max was the best predictor of race time. Conversely, in high-intensity training workouts, aerobic fitness (VO2max), maximal rate of anaerobic ATP production (peak Wingate power), and muscle strength (1-repetition max for back squat, deadlift, shoulder press) have been associated with HIFT workouts lasting 3–15+ minutes. Thus, it is perhaps not surprising that in addition to aerobic fitness, measures of anaerobic energy production and muscle endurance were also associated with OCR performance. Not surprisingly, VO2max was the best predictor of the variance for the longest workout, but mean and peak Wingate power and 1-repetition max back squat, strict shoulder press, and deadlift were also associated with performance time. https://www.researchgate.net/publication/339265758_ Predictors_of_obstacle_course_racing_performance continued Image: BBG
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