Cycling for HYROX Athletes: How to Use the Bike to Improve Performance

1. Benefits of Cycling for HYROX Athletes

Low impact on joints
Compared to running, cycling places significantly less stress on the knees and hips, making it an excellent tool for managing joint load during HYROX preparation.

Endurance development
Long rides at low intensity help build a strong aerobic base, which is essential for HYROX performance.

Precise intensity control
Using power meters and heart-rate monitors allows you to control training zones accurately and avoid unnecessary fatigue.

Strength and power development
Hill repeats or structured intervals on an indoor trainer strengthen the legs in a way that transfers well to running and race performance.

2. How to Include Cycling in HYROX Training

Long Zone 2 rides
2–3 hours at low intensity to build aerobic capacity and endurance for HYROX racing.

High-intensity intervals (Zone 4–5)
For example, 6×5 minutes at high intensity to improve VO₂max and overall engine capacity.

Shorter tempo sessions
45–60 minutes in Zone 3–4 to support race pace, rhythm, and sustained performance.

Recovery spinning
30–60 minutes at very low intensity to support blood flow and faster recovery.

💡 Tip from HYROX personal coach Ladislav Suchánek in Prague:
Properly combining cycling with HYROX training helps you gain endurance without overloading your joints.

3. Cycling vs. Running – How to Combine Both

• If running places too much stress on your joints, replace part of your weekly mileage with cycling.

• Combine 2 running sessions with 1–2 cycling sessions per week.

• In the final phase before a race, use cycling mainly for recovery rather than hard intervals.

👉 This approach is recommended by HYROX personal coach Ladislav Suchánek, who coaches athletes in Prague and across the Czech Republic.

4. Practical Tips

• An indoor trainer is ideal for interval sessions, especially when the weather in Prague isn't ideal.

• Track heart-rate zones and power output just like you would monitor pace when running.

• On days combining HYROX training and cycling, start with the strength or HYROX session and ride the bike afterward.

• For best results, use personal coaching – Ladislav Suchánek will guide you step by step through your HYROX preparation.