Know the format inside out
An effective race strategy starts with a perfect knowledge of the format. Hyrox® alternates 8 × 1 km runs and 8 fitness stations, always in the same fixed order:
| Order | Station | Distance / Reps | Key muscles |
|---|---|---|---|
| 1 | SkiErg | 1,000 m | Shoulders, back, core |
| 2 | Sled Push | 50 m | Quads, glutes |
| 3 | Sled Pull | 50 m | Back, arms, core |
| 4 | Burpee Broad Jump | 80 m | Full body |
| 5 | Rower | 1,000 m | Legs, back, arms |
| 6 | Farmers Carry | 200 m | Grip, traps |
| 7 | Sandbag Lunges | 100 m | Quads, hamstrings |
| 8 | Wall Balls | 100 reps | Legs, shoulders |
Between each station, you run 1 km. The total is 8 km running + 8 stations. Knowing this order allows you to plan your effort and anticipate difficult moments.
How to manage your running pace in Hyrox®?
Pace management is one of the most common mistakes among beginners. The first kilometre feels easy, but going out too fast will cost you dearly on stations 5 to 8.
Calculating your target pace
To estimate your target running pace, take your 10 km time and add 15-20% (the extra workload from the stations). If your 10 km is 55 min (5'30''/km), target around 6'30'' to 7'00''/km during Hyrox® runs.
Race thirds strategy
- Third 1 (runs 1-3, stations 1-3): 5-10% below target pace. Build an energy reserve. Resist the adrenaline of the start.
- Third 2 (runs 4-6, stations 4-6): target pace. This is where preparation makes the difference. Rower and Farmers Carry are the most energy-costly stations.
- Third 3 (runs 7-8, stations 7-8): give everything you have left. Lunges and Wall Balls late in the race are mentally tough - break them into blocks.
GPS watch vs perceived effort
In indoor competition, GPS can be unreliable. Rely instead on your heart rate (stay under 85-90% of your max HR on the runs) or your perceived exertion (scale 1-10: aim for 7-8 on the runs).
Station-by-station strategy
- SkiErg: start at 60-70% of max effort. Keep a steady rhythm, avoid micro-pauses. Release shoulder tension between pulls.
- Sled Push: push in 10 m blocks if needed. Low position, arms extended. The physically toughest station - don't burn out here.
- Sled Pull: pull with your back, not arms. Controlled backwards walk. Breathe at each rope re-grip.
- Burpee Broad Jump: maintain a constant pace even if slow. Avoid stopping: restarting costs more than continuing slowly.
- Rower: 70% legs / 20% back / 10% arms. 1:2 ratio (drive/recovery). Stroke rate 22-26 spm for non-rowers.
- Farmers Carry: walk fast, don't run. Switch sides if needed. Maintain core bracing to protect your back.
- Sandbag Lunges: rear knee 2-3 cm from the ground, not touching. Look forward, not at the floor. Count in blocks of 10 reps.
- Wall Balls: keep the medball close to your body on the way down. Use leg drive, not just arms. Break into sets of 20-25 reps.
Mental preparation
The mental side of Hyrox® is often underestimated. After stations 5 and 6 (Rower and Farmers Carry), many athletes experience what ultra runners call the "wall": urge to quit, intense pain, loss of focus.
Techniques used by the pros
- Segmentation: never think about the whole race. Focus only on the next kilometre or the next set.
- Trigger words: choose 1-2 cue words during preparation ("strong", "steady", your name) and repeat them mentally on tough stations.
- Visualisation: in the weeks before the race, visualise each station and how you feel crossing the finish line.
- Heart coherence: before the start, 5 min of 5-5 breathing (5 sec inhale, 5 sec exhale) to reduce cortisol and resting HR.
Race day logistics
D-1 checklist
- Bib collected (or printed for check-in)
- Kit ready (light running shoes recommended)
- Work gloves (optional but useful for sled and farmers carry)
- Gels / snacks prepared
- Evening meal and morning meal planned
Race morning
- Arrive 60 to 90 minutes before your start time
- Visit the stations if possible (familiarise yourself with the course)
- 15-20 min warm-up: easy jog + mobility
- Leave your bag in the changing room before the start area
To find upcoming Hyrox® races in France, check our Hyrox® events calendar.
Analysing your performance after the race
Post-race analysis is an often-overlooked but decisive step for improvement. Hyrox® provides detailed station splits through its app.
What to analyse
- Running splits: was your pace consistent or did you slow progressively? (sign of going out too fast)
- Station times: identify your 2-3 slowest stations relative to your level. These are your priority improvement areas.
- First vs last kilometre gap: a gap >1 min suggests pace management to work on.
- Station feel: note stations where you had to stop or slow down significantly.
To specifically train the stations identified as weaknesses, find a Hyrox®-equipped gym near you, or work with a specialist Hyrox® coach.
