Engine builder workouts and LSD training
(Zone 2 & 3 training)
HR 120-150 improving how much blood your heart can pump with each beat.
Longer slower training works to increase stroke volume (the volume of blood pumped out with each beat). Mainly by increasing the size of the left ventricle of the heart.
The long term results are, you end up with a larger left ventricular cavity capable of pumping out more blood with each beat. â€ïž
The result is a lower resting heart rate, lower working heart rates, and greater cardiac efficiency. Win win win!
Train smart. This doesnât just mean do long slow training, but know itâs an important aspect to develop and a very developable component of aerobic fitness.
When youâre doing your engine builder workouts are you working at aerobic threshold or anaerobic threshold. Also where are you at when you are racing.
It comes down to your level of fitness, training and the time it will take you to complete the race.
I hope these 2 videos help make it clearer for you and help you understand what youâre doing in different training sessions.
First of our more educational posts, if people like them weâll do more (if not weâll stick to just workoutsđ) You shouldnât just blast out workouts and expect to get great results, you will soon plateau.
Have a plan for your year, month, week session. More to follow on this.
With each post Iâll do a quick 1min video explaining a few things but trying to keep Iâd simple enough to get across in the minute.
Comment if youâll find these helpful.
Get In, Get It Done, Get Out đȘ
For the kettlebell exercises, pick a weight where it will challenge you but that you will be able to complete the reps.
Wall Balls
Mens Pro 9kg (20lbs)
Women Pro, mixed doubles, men 6Kg (13lbs)
Women 4Kg (9lbs)
ENGINE BUILDER đȘ
Build strength that goes the distance.
Sled Push (weight to be added to sled)
Mens Pro 175kg (385lbs)
Women Pro, mixed doubles, men 125Kg (275lbs)
Women 75Kg (165lbs)
Wall Balls
Mens Pro 9kg (20lbs)
Women Pro, mixed doubles, men 6Kg (13lbs)
Women 4Kg (9lbs)
Swipe across for a Compromised Workout explanation
Sled Push (weight to be added to sled)
Mens Pro 175kg (385lbs)
Women Pro, mixed doubles, men 125Kg (275lbs)
Women 75Kg (165lbs)
Wall Balls
Mens Pro 9kg (20lbs)
Women Pro, mixed doubles, men 6Kg (13lbs)
Women 4Kg (9lbs)
You donât need to love running to start training for Hyrox
The key is building your engine in a way that keeps training fun, challenging, and sustainable. Strength work, intervals, sleds, ski ergs, rowers, and smart conditioning can all help improve your fitness without endless long runs
If running has always stopped you from trying Hyrox⊠this is your sign to start anyway
Sometimes race day doesnât go to plan.
Hyrox Workouts Ambassador Jasmine went into this race not fully ready, under pressure, and battling cramps during the event⊠but still found a way to cross the finish line.
This video shows the reality of Hyrox racing, adapting when things get tough, pushing through setbacks, and finishing strong even when your body wants to stop.
If youâre training for your first Hyrox or chasing a new PB, this is a reminder that resilience matters just as much as fitness.
Whatâs the toughest thing youâve had to push through during a race or workout?
LINK IN BIO
AMRAP mindset activated đ„
AMRAP = As Many Rounds As Possibleđ«Ł
Each AMRAP is 12 minsâŠ
So, keep repeating the exercises until 12 mins is up then move onto the next AMRAP.đ„
Take a 1 min rest between each one!
Sled Push (weight to be added to sled)
Mens Pro 175kg (385lbs)
Women Pro, mixed doubles, men 125Kg (275lbs)
Women 75Kg (165lbs)
Wall Balls
Mens Pro 9kg (20lbs)
Women Pro, mixed doubles, men 6Kg (13lbs)
Women 4Kg (9lbs)
For the kettlebell exercises, pick a weight where it will challenge you but that you will be able to complete the reps.
Sled Pull (weight to be added to sled)
Mens Pro 125kg (275lbs)
Women Pro, mixed doubles, men 75Kg (165lbs)
Women 50Kg (110lbs)
Letâs go! AMRAP mode on!
Swipe across for an explanation of anaerobic threshold runsâŠ
Wall Balls
Mens Pro 9kg (20lbs)
Women Pro, mixed doubles, men 6Kg (13lbs)
Women 4Kg (9lbs)
