Your first Hyrox: how to spread the effort

A Hyrox is 8 times 1 km of running, each followed by a station, with the roxzone in between. In a first race, almost everyone makes the same mistake: going out at 10K pace, carried by the wave start and the crowd.

Start from a realistic target

Take your latest 10K and your level on the heavy stations (sled push, sled pull, lunges). With no reference at all, aim conservatively: finishing strong is worth more than surviving the last three stations.

Put that time into the calculator. You get a time for each run and each station, plus the roxzone, in race order.

Run 1 should feel too easy

In the official races in our database, run 1 is slower than runs 2 to 7: the wave start creates congestion. And run 8 is the slowest of all. Your plan accounts for both. If your run 1 is more than 15 seconds ahead of plan, you'll pay for it later.

Split the race into three blocks

1. Runs 1 to 3, SkiErg, sled push, sled pull: hold your plan, nothing more.
2. Runs 4 to 6, burpee broad jumps, rowing, farmers carry: this is where the plan is won or lost. Keep the same running pace.
3. Runs 7 and 8, lunges, wall balls: push if you're on time.

On race day

• Keep your plan on your phone (it works offline) or print the wristband.
• Check your time when you leave each station, not mid-effort.
• One missed split is not a missed race: get back on plan at the next segment.