HYROX Run

The HYROX race format alternates runs of approximately 1km with eight workout stations. You run about 1km, complete a station, run another 1km, and so on—eight runs and eight stations in total. Each lap is approximately 1km; the exact distance varies by venue and is run on an indoor track or designated course. Your total running distance in a HYROX race, including the Roxzone, is 8.7km.

Athletes spend more than half of their HYROX race running. For most athletes, the eight runs combined take roughly 35–50 minutes. Pacing these runs correctly is one of the biggest levers for improving your HYROX time.

Your run times are recorded per lap (Running 1 through Running 8) and as a running total. The running total is typically more than half of your total race time. Going out too fast on the first few runs leaves you fatigued for the later stations and final runs; starting too conservatively leaves time on the table.

Elite HYROX athletes keep run laps relatively even, with a slight positive split (later laps slower). Aim for consistency: similar pace on laps 1–4 and then managing the drop on laps 5–8 rather than blowing up early.

Start at a pace you can hold for all eight laps. A simple rule is to run the first 1km at a pace that feels one notch easier than "race effort" so you can still execute the workout stations cleanly. After each station, settle into the same rhythm rather than surging.

Use the first run to find your rhythm and check your breathing. If you are gasping by the end of run 1, slow down. If you finish run 1 feeling too fresh, you can slightly increase effort on run 2 and then hold. Many athletes run laps 1–4 within a few seconds of each other, then allow a small slowdown on 5–8 while focusing on strong station work.

Train running in a way that mirrors the race: 1km efforts with short recovery or with a station in between. Example sessions: 6–8 × 1km at target HYROX run pace with 90 seconds rest, or 1km run + one station (e.g. 50m sled push) repeated 4–6 times. This builds the specific fitness and mental habit of switching from run to station and back.

Include weekly easy running for base and one session of longer intervals (e.g. 2km or 3km repeats) to improve endurance. Tempo runs at a steady, uncomfortable-but-sustainable pace also transfer well to holding run pace in HYROX.

Every venue has a unique layout—check beforehand how many laps you have to run before entering the Roxzone (arch) for the next workout station. Stick to your planned pace for the first two runs; avoid racing others. Breathe rhythmically and stay relaxed in the shoulders.

Use the run as active recovery between stations where possible—steady effort rather than sprinting. After the last station (wall balls), empty the tank on the final 1km run to the finish.