What Is Running Economy and How Do You Improve It?.

Running economy is the amount of oxygen and energy you spend running at a given speed; the athlete who spends less is more economical. Even if two people have the same VO2 max, the economical one sustains the same pace with less effort. In HYROX, that means a few seconds on each of the eight kilometers and, more importantly, fresher legs going into the stations. The good news: economy improves with training, and most of the improvement depends on strength, cadence and technique.

Why running economy matters more than VO2 max in HYROX

In classic endurance sports, aerobic capacity determines most of performance. In HYROX, though, running is split into eight pieces and you start each one tired. For most athletes, the running portion makes up close to half the total time; the rest is stations. So every unit of energy you save while running goes straight into the sled push, farmers carry and wall ball column.

The practical result: an athlete who runs the same 1 km pace with 5 percent less energy can still run at the eighth kilometer, while an athlete with poor economy switches to walking. The logic of managing the eight kilometers of HYROX running we covered this distribution in detail in the article where we explained it.

Five factors that determine economy

What the first three rows of the table have in common stands out: all are about strength and elasticity, and none is “running more kilometers.” Beyond a certain point, economy doesn't improve just by adding volume; you need to work the nervous system and tendon side.

How does strength training improve economy?

Heavy strength work doesn't slow your running; on the contrary, it teaches you to produce the force of each stride while recruiting fewer muscle fibers. Basic lifts like the squat and deadlift raise the maximal strength of the hip and knee extensors, so the percentage you use at running pace is lower. Single-leg work directly targets loading on one foot, the real pattern of running.

In HYROX prep, this work is already part of the program, since the sled and lunge stations demand a similar strength base. Strength training for HYROX the movement selection in the article also aligns with the economy goal. If you want to work the single-leg side separately, lunge, step-up and Bulgarian split squat trio is a good start.

A concrete weekly strength dose: two sessions a week, each with one main lift (4 sets × 3-5 reps, about 80-85 percent intensity), one single-leg movement (3 sets × 6-8 reps) and one hip/calf accessory. Keeping reps low and sets few matters so that fatigue doesn't carry over into your running sessions.

Plyometric work: training elastic recoil

Running moves forward by returning the energy stored in the tendons with every stride. The faster and more loss-free that return is, the better your economy. Short-contact jumps train exactly this.

1. Jump rope, both feet: 4 × 60 seconds with 60 seconds rest between. Short contact time, knees slightly bent. Twice a week, at the end of the warm-up.
2. Pogo jumps: 4 × 15 reps, from the ankles only, keeping the knees nearly locked. Ground contact as short as possible.
3. Single-leg mini hops: 3 × 10 reps/leg, small, quick hops forward. 45 seconds between.
4. Box jumps (low box): 4 × 5 reps, stepping down from the box rather than jumping off. Takeoff speed matters more than height.

The whole block takes 12-15 minutes and goes before a running session or into the warm-up of a strength session. It isn't done when tired; the goal is speed and quality. For a more comprehensive setup, see our plyometric training article for more.

Cadence and ground contact time: the fastest gain

The shortest-term improvement in economy usually comes from step frequency. For an athlete who runs with very long strides and lands hard on the heel, every step is a braking motion. Increasing step count by about 5 percent and shortening stride length lets the body's center of mass come down closer over the foot and reduces braking losses.

Putting it into practice is simple: measure your current cadence on three separate runs, take the average, then run 6 × 2-minute blocks aiming for 5 percent more. A metronome or your watch's cadence alert makes it easier. The detailed protocol in our cadence article, and the form side is in our running form guide.

A HYROX-specific economy session: running efficiently on tired legs

Running economically in a race is a different skill from running economically when rested. After the sled push your legs are loaded, your breathing is high and form is the first thing to break down. That's why economy needs to be tested under race conditions.

This is the core template we use, derived directly from the race's 8 × 1 km pattern:

1. Warm-up: 10 minutes easy running + pogo and jump rope block.
2. 4 rounds: 1 km run at target race pace + immediately followed by a station (in order: 500 m SkiErg, 50 m sled push, 500 m Row, 50 m sandbag lunges).
3. Measure and note your cadence on every kilometer. Goal: at the fourth kilometer, cadence no more than 3-4 steps lower than the first.
4. Cool-down: 8 minutes walking and hip mobility.

If cadence clearly collapses in the fourth round, the problem isn't aerobic but strength and elastic endurance. In that case, increase plyometric and single-leg volume and lower the pace. The skill of running with fatigue itself compromised running is covered separately in that article; for setting up simulations, the simulation guide is useful.

Habits that hurt economy

The most practical way to speed up progress is to weed out the habits that drag economy down. Most of them aren't technical, just small things at the level of habit.

Shoulders creeping up toward the ears create unnecessary muscle tension in the upper body and restrict breathing volume. Arms crossing the body generate rotation that has to be compensated at the hips. Bending forward at the waist shortens hip extension and therefore reduces push-off power. Clenching your fists is a silent energy leak in the shoulders and neck; running with loose fingers and open palms is enough.

There's an extra layer in a race context: in HYROX, you enter every run coming off a station. When your upper body is fatigued after the SkiErg or Wall Balls, arm swing is the first mechanism to break down, and it drags your cadence straight down. That's why deliberately establishing your arm rhythm in the first 100-150 meters is the fastest way to set your pace. The same logic applies in the transition area; Roxzone management is the other half of saving those few seconds.

How do you measure economy?

Outside a lab you can't measure oxygen consumption, but there are good proxy indicators. Repeat the same test under the same conditions every eight weeks.

How to use the RPE scale consistently in the RPE article we explained. If you're wondering which data are worth logging, the training log guide will show you the way.

Three common mistakes

• Trying to force a change in form. Deliberately shifting your foot strike from heel to forefoot sharply increases calf and Achilles load for most athletes. Increasing cadence is a safer indirect route; if a complaint persists, see a doctor.
• Dropping strength work. Abandoning strength completely as the race approaches lowers economy over time. During the taper, reduce volume and maintain intensity.
• Only adding volume. Increasing weekly mileage grows your aerobic base but doesn't directly improve economy; without a strength and elasticity block, you'll plateau.

Economy is the least noticed but highest-returning investment in HYROX prep. At Hybrid Sky, running technique and the strength block are programmed within the same week; you can review the session types on the classes page and find the full format on our HYROX page on its own page.