# @bret_gornik on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DTDQR6PjiXH
- **Gondola URL:** https://gondola.cc/posts/61606197-bret-gornik-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/bfbe8610ca.jpg
- **Posted:** 2026-01-03T13:55:58.000+00:00
- **Account Owner:** Bret Gornik (@bret_gornik) — https://gondola.cc/bret_gornik

## Caption

What people think elite HYROX training looks like
Forty five minute all out HYROX workouts
Nonstop circuits
High heart rate every day

What it actually looks like

About 70 percent aerobic work
About 30 percent strength and skill

That is the reality.

Elite HYROX athletes are not trying to prove how hard they can suffer in training. They are trying to build the largest aerobic engine possible and then layer strength and efficiency on top of it.

Most of their week is made up of:
Long Zone 2 runs
Steady aerobic erg work
Controlled tempo sessions

This work increases mitochondrial density, improves fat oxidation, raises lactate threshold, and allows them to recover faster between stations. These adaptations are what let them run fast eight times and still move well late in the race.

The remaining thirty percent is focused and intentional:
Heavy but low volume strength
Skill work on stations
Short race specific efforts

Notice what is missing.
Constant redlining
Random workouts
Daily exhaustion

Hard sessions exist, but they are placed carefully. Aerobic work is what allows those hard sessions to actually work.

If your training is mostly forty five minute HYROX workouts, you are training fatigue, not performance.

Elite athletes train boring so they can race fast.

Build the engine first. Then add the horsepower.

#HYROX #HYROXTraining #HybridAthlete #EnduranceTraining #AerobicBase

## Stats

- **Views:** 5,822
- **Likes:** 239
- **Shares:** 0
- **Comments:** 6

## Tags

hyrox, hyroxtraining, endurancetraining, hybridathlete, aerobicbase

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