# @bret_gornik on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DRevRy7jt5U
- **Gondola URL:** https://gondola.cc/posts/61610728-bret-gornik-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/5840c28a27.jpg
- **Posted:** 2025-11-25T12:59:19.000+00:00
- **Account Owner:** Bret Gornik (@bret_gornik) — https://gondola.cc/bret_gornik

## Caption

The biggest opportunity in your HYROX training is not another AMRAP, another EMOM, or another forty five minute class. It is your aerobic base.

Here is the truth most athletes do not want to hear.
Most HYROX competitors spend less than twenty percent of their weekly training time in true Zone 2 even though Zone 2 is the foundation that controls almost every part of the race.

Look at the numbers.
More than fifty percent of your race time is spent running.
More than eighty percent of the entire race lives below your anaerobic threshold even when it feels hard.
And athletes with higher aerobic capacity recover between stations up to three times faster than athletes who rely on interval style training.

Classes teach intensity.
HYROX rewards durability.

If you are doing constant high heart rate training, nonstop circuits, and forty to sixty minute classes, you are building the wrong engine for this sport. You are building a fast fade.

A HYROX engine requires long, steady aerobic work.
Zone 2 runs that last thirty to ninety minutes.
Longer SkiErg, rower, or bike efforts at low heart rate.
Sustained work that expands mitochondria, increases stroke volume, and improves lactate clearance.
These adaptations do not come from AMRAPs. They come from aerobic volume.

If your goal is a big jump in performance, this is the lever.
Build your base.
Run longer.
Spend more time easy.
Give your body the foundation it actually needs to handle race pace without breaking down.

Intensity feels productive.
Aerobic work wins the race.

#HYROX #HybridAthlete #HYROXTraining #EnduranceTraining #Zone2 #PerformanceScience #LiveBetterCo #HYROXAcademy #HybridRacing #RunTraining

## Stats

- **Views:** 4,941
- **Likes:** 194
- **Shares:** 0
- **Comments:** 11

## Tags

hyrox, hybridracing, hyroxtraining, livebetterco, performancescience, runtraining, hyroxacademy, endurancetraining, hybridathlete, zone2

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