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Finding Your Threshold and Pacing for Hyrox
Finding Your Threshold and Pacing for Hyrox
Why your 10 km pace isn't your MMSS, and how to use Maximum Metabolic Steady-State to pace HYROX correctly.
Why your 10 km pace isn't your MMSS, and how to use Maximum Metabolic Steady-State to pace HYROX correctly.
by
Dr. Dan Plews
5
min read
When it comes to optimal performance in HYROX, understanding the physiological demands of the event is critical. HYROX is unique — it's not just about running a fast 10 km or excelling in strength-based workouts. The combination of running and functional fitness stations places a unique metabolic strain on the body, making the concept of the Maximum Metabolic Steady-State (MMSS) particularly relevant.
WHAT IS THE MAXIMUM METABOLIC STEADY-STATE?
The MMSS defines the boundary between exercise intensities where your body can maintain a steady physiological state and where it transitions into a non-steady-state. Below MMSS, markers like blood lactate, acid-base balance, and oxygen consumption stabilise at constant workloads. Above MMSS, these parameters progressively destabilise: lactate accumulates, acidity rises, and oxygen consumption increases until you hit your physiological ceiling.
MMSS is the cornerstone for determining sustainable pacing in HYROX. Unlike threshold concepts derived from race times — such as 10 km or half-marathon times — MMSS is a physiological marker, not just a performance metric.
WHY YOUR 10 KM TIME ISN'T MMSS
A common misconception is equating 10 km race pace with MMSS. While a 10 km race tests stamina, it typically involves running above MMSS for significant portions. HYROX demands pacing closer to — or even slightly below — MMSS.
10 km race pace: Likely exceeds MMSS, leading to progressive build-up of lactate and fatigue.
HYROX pacing: Requires balancing metabolic demands to ensure efficient lactate clearance between running and functional fitness stations.
WHY OPTIMAL PACING IS SLIGHTLY SUB-MMSS
The optimal pacing strategy for HYROX aligns closer to half-marathon intensity than a 10 km effort. Running slightly below MMSS allows your body to:
Maintain metabolic balance: Lactate levels remain manageable.
Facilitate recovery: Lower intensities support more efficient lactate clearance between stations.
Enhance durability: A slightly sub-MMSS pace allows you to sustain effort across the entire race.
HOW TO DETERMINE YOUR MMSS
Incremental step test: Measures blood lactate at various intensities.
Maximal Lactate Steady-State (MLSS): Highest intensity where lactate remains stable over 30 minutes.
Calculators: Tools like ENDUROX calculators approximate MMSS from training data.
Field-based estimates: FTP and ramp tests, interpreted conservatively.
PRACTICAL APPLICATION IN HYROX TRAINING AND RACING
Pacing: Set running effort slightly below MMSS.
Training: Target MMSS intensity with intervals.
Recovery: Use MMSS heart rate zones.
CONCLUSION
By understanding and utilising your MMSS, you can avoid the pitfalls of basing your strategy on race times like a 10 km effort. Instead, aim for slightly sub-MMSS pacing to optimise lactate clearance and maintain performance.
When it comes to optimal performance in HYROX, understanding the physiological demands of the event is critical. HYROX is unique — it's not just about running a fast 10 km or excelling in strength-based workouts. The combination of running and functional fitness stations places a unique metabolic strain on the body, making the concept of the Maximum Metabolic Steady-State (MMSS) particularly relevant.
WHAT IS THE MAXIMUM METABOLIC STEADY-STATE?
The MMSS defines the boundary between exercise intensities where your body can maintain a steady physiological state and where it transitions into a non-steady-state. Below MMSS, markers like blood lactate, acid-base balance, and oxygen consumption stabilise at constant workloads. Above MMSS, these parameters progressively destabilise: lactate accumulates, acidity rises, and oxygen consumption increases until you hit your physiological ceiling.
MMSS is the cornerstone for determining sustainable pacing in HYROX. Unlike threshold concepts derived from race times — such as 10 km or half-marathon times — MMSS is a physiological marker, not just a performance metric.
WHY YOUR 10 KM TIME ISN'T MMSS
A common misconception is equating 10 km race pace with MMSS. While a 10 km race tests stamina, it typically involves running above MMSS for significant portions. HYROX demands pacing closer to — or even slightly below — MMSS.
10 km race pace: Likely exceeds MMSS, leading to progressive build-up of lactate and fatigue.
HYROX pacing: Requires balancing metabolic demands to ensure efficient lactate clearance between running and functional fitness stations.
WHY OPTIMAL PACING IS SLIGHTLY SUB-MMSS
The optimal pacing strategy for HYROX aligns closer to half-marathon intensity than a 10 km effort. Running slightly below MMSS allows your body to:
Maintain metabolic balance: Lactate levels remain manageable.
Facilitate recovery: Lower intensities support more efficient lactate clearance between stations.
Enhance durability: A slightly sub-MMSS pace allows you to sustain effort across the entire race.
HOW TO DETERMINE YOUR MMSS
Incremental step test: Measures blood lactate at various intensities.
Maximal Lactate Steady-State (MLSS): Highest intensity where lactate remains stable over 30 minutes.
Calculators: Tools like ENDUROX calculators approximate MMSS from training data.
Field-based estimates: FTP and ramp tests, interpreted conservatively.
PRACTICAL APPLICATION IN HYROX TRAINING AND RACING
Pacing: Set running effort slightly below MMSS.
Training: Target MMSS intensity with intervals.
Recovery: Use MMSS heart rate zones.
CONCLUSION
By understanding and utilising your MMSS, you can avoid the pitfalls of basing your strategy on race times like a 10 km effort. Instead, aim for slightly sub-MMSS pacing to optimise lactate clearance and maintain performance.
