Compromised running
Run fast on tired legs.

Compromised running means running under fatigue from another effort: after sleds, burpees, lunges or wall balls. Your legs are heavy, your heart rate is high and your stride shortens. Athletes who only train fresh running often lose minutes on the second half of the race.

• Start each run slightly slower than race pace for the first 100–200 m, then settle into your pace.
• Use short, quick steps until your legs come back. Don't fight for long strides.
• Control your breathing first. Speed follows.
• Keep the Roxzone short: run into the station, run out of it.

1. Sled to run: 4 rounds of 25 m sled push + 1 km at race pace. Rest 2 minutes.
2. Lunge to run: 4 rounds of 50 m sandbag lunges + 800 m. The run after lunges is the hardest in the race.
3. Wall ball finisher: 3 rounds of 1 km + 30 wall balls, no rest between.
4. Machine combo: 5 rounds of 500 m row or SkiErg + 600 m run at race pace.
5. Half race: 4 × (1 km + a station) at race pace, 4–6 weeks before the race.

One or two compromised running sessions a week is enough for most athletes, next to easy running and strength. More is not better here. These sessions are hard and need recovery. If running is your weak point, our Running for HYROX program builds it over 12 weeks.

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