• The mix of running and interval workouts elevates your aerobic and anaerobic capacity.

• You’ll be able to run faster and longer without fatigue.

• Improves VO₂ max, lactate threshold, and heart rate recovery — all key endurance metrics.

• Boosts total-body power.

• Builds muscular endurance, especially in the quads, glutes, and posterior chain.

• Enhances force output efficiency — a great crossover for both running and lifting performance.

• You train both the aerobic base (steady runs, low intensity) and anaerobic power (HIIT, sleds, intervals).

• The result: faster recovery between bouts of high effort — not just in Hyrox, but in any sport or workout.