Overview
Pacing is the single biggest determinant of your Hyrox finish time. Most athletes go out too hard on run 1, feel fine through stations 1-3, and then hit a wall somewhere around the rowing machine. The fix is not complicated but it does require discipline.
Running Pace
Target a pace that is 15 to 20 seconds per km slower than your standalone 5km pace. If you can run 5km in 22 minutes, your Hyrox running pace should be around 4:40 to 4:50 per km. This feels embarrassingly easy in run 1. That is the point. You have 7 more runs to go.
Station Pace
Each station should feel like a 7 out of 10 effort. Not maxing out. Not coasting. A controlled, sustainable effort. The exception is wall balls at the end - give everything you have left there because it is the last station.
Negative Split
The best Hyrox athletes run their last km faster than their first. Aim for even splits across all 8 runs, then empty the tank on the final push to the finish. If your splits are getting faster, you paced correctly. If they are getting slower, you went out too hard.
Common Mistakes
Sprinting run 1 because adrenaline is running high. Treating the sled push as a race instead of a controlled effort. Not eating enough carbs the morning of the race and running out of fuel around station 4 or 5. These three mistakes account for most blown races.
Example Splits
Here is a target split for a 90-minute finish: Each 1km run in around 5:30. SkiErg in 5:00. Sled push in 3:00. Sled pull in 4:00. Burpee broad jumps in 6:00. Rowing in 4:30. Farmers carry in 3:30. Lunges in 6:00. Wall balls in 6:30. Transitions account for the remainder. Adjust to your fitness level but keep the ratios.