HYROX is a physically demanding challenge that combines endurance running with functional strength exercises. Understanding what constitutes a good running pace in HYROX can be difficult as there are so many factors involved.
In this article, we will explore the factors that influence running performance in HYROX and provide guidance on what can be considered a competitive pace. Whether you’re a seasoned competitor or a newcomer to the sport, understanding the benchmarks of a good running pace will help you set goals and optimise your performance in the race.
Note – for more info on what HYROX is, check out our Beginners Guide to HYROX.
The Importance of Running in HYROX
Running is a crucial part of HYROX, as it takes up around half of the event. The 1km run at the beginning of the event sets the tone for the rest of the competition, and athletes must maintain their energy levels throughout the race. There are 8 * 1km runs to cover, plus additional time in the “Roxzone” – which generally means an athlete will cover a total of 8.7km on the day. However, because of all the functional exercises that must be completed, plus numerous other factors (discussed below), the 8.7km of running will normally take longer in a HYROX than if you just went out and ran 8.7km in one go on fresh legs.
Factors Affecting Your Running Pace in HYROX
Several factors contribute to an individual’s running pace in HYROX. It is important to consider these elements when assessing your performance and determining what can be considered a good pace:
Fitness Level and Experience
This probably goes without saying but one of the primary factors affecting your running pace in HYROX is your fitness level and experience.
Athletes who regularly engage in running activities will develop better running form, technique, and endurance over time. Experienced athletes with a good level of fitness are likely to perform better and maintain faster running paces.
Experience also goes a long way in a HYROX race as you know what to expect, how to pace the event to suit you, gain mental resilience from previous events, etc.
The Impact of Other Exercises
While running is the central exercise in HYROX, the functional stations can also impact athletes’ running pace. The exercises are designed to challenge various muscle groups and overall fitness, so fatigue incurred from any other exercise can affect running performance. For example, an athlete who is fatigued from a previous exercise may find it more difficult to maintain their running pace. There is a big difference in running 1km on fresh legs, and running 1km towards the end of the race just after doing 100meters of walking sandbag lunges! And these stations obviously affect some athletes running ability more than others.
Strategy
Your race strategy can play a big part in your running pace. For example, do you start out slow, and finish fast, or start fast and risk finishing slow? How do you attack the functional stations? Maybe you slow your running speed so you can go faster through the stations? Or vice versa? It will depend on where your strengths lie.
One thing we have shown from looking at the data of the top performers in the sport is that doing your best to maintain a consistent running speed throughout the race is relatively important. This may mean you feel you are starting out too slow, but it’s better to do that than start out too fast and struggle for the remainder of the race. For more information, read this article.
Course Layout and Conditions
The course layout and conditions in which the HYROX event is taking place can also impact a runner’s pace and what might be considered a good running pace on the day. The order of the stations in HYROX are always the same, and HYROX try to ensure consistency as much as possible between events, but there are always differences. The size of the venue, how many laps you need to complete for each 1km, how busy the track is, how warm the venue is, your start time, and more can all have an impact on your running pace.
Division
In HYROX it’s possible to enter the Men’s / Women’s (“Open”) division, the Pro division (which uses heavier weights on some of the stations), the Doubles division (which is split same sex and mixed sex), and the Relay. Your running pace can be impacted by the division in which you enter.
For example, if you are entered into the Pro division, you might expect to run slightly slower than if you were in the Open division as the heavier weights on the stations fatigue you more and slow you down for the runs. Conversely, you might expect to be able to run faster in the doubles because you are able to share the work on the stations with your partner. But it does also depend on your doubles partner’s running ability – if they are slower than you, for example, you will need to slow down to their pace. And if you are doing the relay, the overall workload is vastly reduced (you only have to complete 2 * 1km runs, plus 2 * stations) so might expect to run quicker.
Age Group
Your running pace, and what might be consider a “good” running pace in HYROX, will also depend on the age group being referred to. You can compete in HYROX from the age of 16, and there have been competitors over the age of 70 take part. Of course, a “good” running pace in one age group might be different to what a “good” running pace is in a different age group. As an example, the winner of the 2023 World Championships in the Men’s Pro 30-34 age group had a total run time of 32:32m (an average 1km time of 4:04m/km). Whereas for the winner of the 60-64 age group it was 37:46m (an average 1km time of 4:43m/km).
HYROX Running Paces / 1km Run Time
A good running pace for you will depend on your abilities and aspirations in in the sport, plus all the above-mentioned factors.
At the Elite level, the fastest men in the sport will normally have an average 1km somewhere between 3:30m/km and 04:00m/km, and the Elite woman are running each 1km around 30 seconds slower than that (at 04:00m/km to 04:30m/km). The very best doubles teams would also, broadly speaking, be running at around those speeds.
If you are looking to complete the race in 90mins (which is roughly the average finishing time for an individual), you likely should be aiming to average somewhere between 5:00m/km and 6:00m/km to achieve that time (obviously that hugely depends on your abilities on the functional stations).
To look at specific age groups, races, and divisions, you can check previous results on the HYROX website here.
Note, when looking at running times on the HYROX website, you should appreciate that each run isn’t necessarily exactly 1km in length. The first and last run can often be slightly different in length to the other runs. Run length is also adjusted depending on the size of the Roxzone. At venues with a bigger Roxzone, run length will be shortened (or vice versa) so that an athlete covers 8.7km in total. Therefore, when looking to understand an athlete’s average pace, you should look at their total run time PLUS their Roxzone time and divide that by 8.7km.
Training for HYROX
To perform, and run, as well as possible during HYROX, it’s important to have a good training plan. This should factor in long slow aerobic work, interval running and compromised running, amongst improving your abilities on the functional stations (which should, in turn, lessen the impact they have on your running during the race).
For more information on HYROX training fundamentals check out this article, and if you’d like some help with your training for the event, check out our coaching options here.
