Obstacle course racing combines running with carrying, climbing, crawling and hanging. The best OCR athletes are good runners who stay strong when tired.
Running first
Most OCR time is spent running, often on hills and rough ground. Build an aerobic base with mostly easy running, plus hill sessions.
Strength and grip
Two strength sessions a week should include pulling, carrying and grip work: dead hangs, farmer’s carries and rows.
Train under fatigue
Combine running and strength in the same session so you learn to handle obstacles with a high heart rate.
Recovery
Lighter weeks every three to four weeks keep your joints and tendons healthy as load rises.
Ready to start?
The Endurance Lab OCR training plans come in four levels (Start, Develop, Perform and Podium), in heart rate, pace and power versions. Use Find your plan to filter by level, the hours you have each week and the weeks until your event. New to training by effort? Read our RPE guide and training zones guide first.
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