As with most sports, there are certain strategies that you can use in HYROX to help get the best possible finishing time. In this article, I’ll share 8 I use to help improve my performance.Â
#1. Estimate Run Distance
I go into each race knowing roughly what pace I think I can hold for each kilometre. And I will keep an eye on this during the race.
However, when pacing your runs, you need to appreciate that not all the runs are exactly 1km. HYROX have told me that the total race distance (including the Roxzone) is 8.7km. Therefore, if there is a big Roxzone, it’s possible that each run will be less than 1km (or vice versa). This is something I try to make an estimation of in advance based on the floor plan (which you are sent prior to the event).
Secondly, the first run of the eight is normally shorter or longer than the rest of the runs. This is due to the start line being at a different point to the Roxzone exit. The extent of this changes from race to race. As just one example, in Manchester in January 2023, the first run was probably 200m longer than the others.
Because I aim to pace my runs to a specific time, I need to adjust my target run pace to account for the different distances of the runs. For example, let’s suppose you know you want to run 4:30m/km. If you estimate the first run to be 1.2km, then you’ll want to run 5:24m for your first run.  Failure to do this, could result in you starting the race much too fast or slow.
For tips on determining your race pace, then check out this article.Â
#2. Pace the Ergs
It’s worth appreciating that a lot of extra effort on the Ski erg and row machine often doesn’t result in a significantly quicker time. Trying to Ski / Row as quick as you possibly can, will likely exhaust you for the rest of the race. Whereas if you just slow yourself down by, say, 10-15 seconds over the 1km distance, that saves you a LOT of energy.Â
Finding the appropriate balance between energy expended and time gained on all elements of HYROX is important. But this is especially the case on the erg machines where a lot more energy often doesn’t go a long way.Â
#3. Pace the Sled Push
I promise this whole article isn’t about just pacing yourself, but it is important! Learning the extent to which you can push on the sled push without ruining your legs can make or break your race. If you smash through the sled push in no time at all, but then can’t walk properly afterwards, you went too quick! This is a mistake even the Elite of the sport make, with many male competitors seemingly ruining their race at the 2023 North American Championships after going too fast on the sled push.
If you have previously competed in HYROX, I would encourage you to look at your running splits before and after the sled push. Do they slow dramatically? If so, you possibly started out running too fast, or you went too fast on the sled push and couldn’t recover properly afterwards.
Finding the right balance does come from experience, and training, but just being aware of its importance is a starting point. Personally, I find that a short pause halfway on each length (so every 6.25m) helps a lot compared to trying to do each length unbroken.
#4. Stay Out the Madness
At the beginning of each HYROX there can be a LOT of people starting alongside you. In Birmingham in Oct 2022, the Men’s wave had 50 people starting at a time. Personally, I try and stay to the side, or the back, of this group of very excited, pumped up, testosterone fuelled men! Maybe I’m just overly cautious – and to be fair I’ve never seen it happen – but it feels as if the greatest risk of being accidentally tripped / pushed over at any point during a HYROX is in those first few seconds. So, I try and stay out of the hustle and bustle to minimise risk without really costing myself time. Your timing chip doesn’t start until you cross the start line anyway, so it doesn’t really matter if you’re not right at the front.
#5. Full Send Farmers
As tough as HYROX is, when I think about it, there are very few individual components of the race which I am doing as fast as I possibly can. Even on the lunges, late in the race, you hold back a tiny amount so you can actually run afterwards. But the farmers carry is one where I think it’s worth doing as quick as humanly possible. That will lessen the number of times you need to put the kettlebells down on the floor (if you do at all). You also don’t really need much grip strength for the rest of the race.  So going all out on the farmers is worthwhile.
#6. Sled Pull Hustle
If you look at a lot of people on the sled pull, the amount of time spent actually pulling the sled, relative to the total amount of time they spend in the sled push station, is very small. They often walk (as opposed to run) from one end of the lane to the other and will take long rests between each pull of the rope. I’m not arguing with that – I’m all for pacing after all, and appreciate some people need more rest than others – I can’t pretend to be a savage on the sled pull by any means! However, I think sled pull is another area where you can push yourself a little more without compromising yourself too much for the rest of the race. Therefore, I am trying to be very conscious of having a bit of hustle at this station, minimising gaps between pulls of the rope.Â
#7. Learn the Order and Floor Plan
Before I race, I make sure that the location of each workout zone, and the order in which I need to do them, is firmly imprinted in my mind. I don’t want to be entering the Roxzone wondering whether I need to turn left or right to find the station I’m heading to. It would mean wasted energy / time. So do your homework before the race and be able to visualise it in your mind.Â
DISCLAIMER: I can’t write this section without admitting one of my own errors. Before Birmingham 2022, I’d fully memorised the layout and the order of stations. Yet when I was meant to be heading into the sled pull, I somehow managed to run back into the sled push station. It wasn’t until I arrived at my sled that I realised my error! So even with the most intentional preparation mistakes can be made!
#8. Wall Ball Pacing
Oh no he’s going to talk about pacing again! Yes, I am! The wall balls are the last station. You’re soooo close to the finish line. But that doesn’t mean that you should max out. If you can’t do all the 100/75 wall balls unbroken, then you need a strategy as to how many you should do in one go. If you start off by doing as many as you can (say you manage 40 unbroken) but that leaves your shoulders completely fried, and massively slows you down for the remainder, then you didn’t pace appropriately. It’s possible you should have just done 25 instead and had a very short pause, before carrying on. This is something to try and work out in training.
Hopefully this helps you for your next race. If you would like help in preparing, check out our personalised coaching options, or our 12 Week Training Plan (for individuals or doubles).
