3-2-1: HOW TO FIND ZONE 2, MASTER THE ERGS AND KEEP IT SIMPLE!
- damianvotta
- Jan 30
- 4 min read
sent by Damian Votta I JAN 16 2025
3 HYROX Tips
1. How to Find Your Zone 2 Heart Rate and Why It’s Important to Train Zone 2
How to Find Your Zone 2 Heart Rate:Zone 2 training targets your aerobic energy system, which is crucial for endurance. To find your Zone 2 heart rate (HR), use the following method:
Method 1: The Maffetone FormulaZone 2 HR ≈ 180 – your age
Adjustments:
If you’re new to training or recovering from illness, subtract an additional 5 bpm.
If you’ve been training consistently for over 2 years without injury, you can add 5 bpm.Example: If you’re 35 years old, your Zone 2 HR would be around 145 bpm (±5 bpm based on fitness level).Why It’s Important to Train Zone 2:Zone 2 training develops your aerobic base, allowing you to sustain a higher level of effort over a longer period. Here’s why it’s crucial for HYROX:
Improved Endurance HYROX races involve 8 km of running interspersed with intense strength stations. A strong aerobic base helps maintain steady energy throughout the race without gassing out early. Better Recovery When your aerobic system is well-developed, your body clears lactate more efficiently, meaning you’ll recover faster between stations during the race and between workouts during training. Fat Utilization for Energy Zone 2 training enhances your body’s ability to burn fat as fuel, conserving glycogen stores for high-intensity efforts like the SkiErg, rower, or sled push.
2. Mindset is Everything – Why Mindset Unlocks Performance. HYROX isn’t just about physical preparation—it’s about mental strength.
Your mindset can be the difference between finishing strong or giving up when it gets tough.
Why Mindset is Crucial:
Mental Grit for Pacing and ConsistencyDuring a HYROX race, it’s easy to push too hard in the early stages or get discouraged when fatigue sets in. A resilient mindset helps you stick to your race plan and trust the process.
Positive Self-TalkWhen things get tough, your internal dialogue can either propel you forward or hold you back. Training your mind to use positive affirmations like “I’ve done this before” or “I’m stronger than I feel” can keep you going when you’re tempted to quit.
Adaptability and Overcoming SetbacksNo race goes perfectly. Maybe you miss a target time or struggle on a particular station. A strong mindset allows you to stay calm, refocus, and push forward rather than dwell on what went wrong.
How to Develop a Stronger Mindset:
Visualize Success: Before every race or tough workout, visualize yourself succeeding. See yourself moving smoothly through each station and finishing with strength.
Break it Down: Instead of thinking about the entire race, focus on the current station or run. Tell yourself, “Just get through this one.”
Train Discomfort: Get comfortable being uncomfortable. Incorporate sessions where you purposely push through mental fatigue to build resilience. For example, finish your runs with wall balls or sled pushes to simulate race fatigue.3. Don’t Neglect Erg Work – Mastering the Ergs for Overall Conditioning \
Consistency Over Intensity Aim to incorporate erg work 2-3 times per week. These sessions don’t always need to be all-out sprints; focus on steady-state efforts and technique refinement. Example: A 5x500m row with 90 seconds rest, maintaining consistent splits, helps build endurance and pacing.
Progressive Overload Just like strength training, you should progressively increase either distance, intensity, or time spent on the ergs. Start with manageable distances and gradually add intervals or reduce rest times.
How to Master the Ergs:
SkiErg:
Focus on using your entire body—don’t just pull with your arms. Engage your core, hinge at the hips, and drive down powerfully with your legs. Tip: Shorten your stroke slightly if you’re tiring, but keep your rhythm steady.
Rower: Prioritize a strong leg drive, maintain a straight back, and finish with your arms. Focus on a smooth recovery phase (don’t rush back to the catch position). Tip: Keep your stroke rate around 22-28 strokes per minute, depending on the intensity. |
2 Lessons We Learnt This Week
Lesson 1: Simple Works
We often think we need complicated plans or fancy strategies to make progress, but this week reminded us that keeping it simple is what truly works.
Sticking to the basics—solid running intervals, functional strength movements, and consistent technique—makes all the difference.
Whether it’s practicing your wall balls, sled push, or burpees, the key is doing the work consistently and not overcomplicating your training.
HYROX is about efficiency, not overthinking. Master the basics, execute them well, and watch the results come through. Simple really does win the race.
Lesson 2: Recovery Matters
This week, we also saw just how much recovery impacts performance. Your body doesn’t improve during workouts—it improves when you rest and recover properly.
Prioritize quality sleep (7–9 hours) to let your muscles repair and your mind reset.
Incorporate active recovery sessions—think light mobility work, walks, or stretching to stay loose without overloading your system.
Hydration and nutrition are non-negotiable. Refuel your body with the nutrients it needs to perform day after day.
If you have access to recovery tools like cold plunge pools, hot tubs, compression boots, or infrared saunas, they can dramatically improve your recovery and overall performance.
Remember, it’s not just about training hard; it’s about training smart. Recovery is where the magic happens.
1 Question For You
1- What is the one thing that if you mastered would improve everything else in your HYROX journey? |
Until next week,
Damian Votta
Hybrid Heroes Founder
#1 Growing HYROX Crew
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