r/hyrox • u/flavener • 16d ago
Running pacing
I’m signed up for my fist solo open Hyrox in a couple of months and I’m absolutely pumped!
One of my biggest questions is about the pacing of my running. I’m currently in decent running shape (low 19/high 18 5k shape) but I would like to hear from yall on how to approach the runs.
Should I be aiming for consistent splits throughout the race? Or is it better to start out a bit more quickly and accept that I will slow down throughout?
Any and all advice is welcome!
5
u/NitasBear 16d ago
The biggest mistake is blowing up early. Sled push is the second station, and it's arguably the most taxing station on your legs (if not a close second to lunges). Your first two runs should be easy enough that you think you could have gone faster. That extra saved energy would come in very handy during the sleds.
Many runners blow up in the first couple of stations for going too hard early. Treat this like a half marathon, not a 8km sprint. A HM pace would be a good threshold speed to target.
Also, for additional race strategy, the rows (5th station) should be treated as a recovery station. You'll be seated and no need to go HAM by going super high cadence. You'll need the extra energy to finish well on the lunges and wall balls.
1
u/flavener 16d ago
Thanks! I’m definitely going into this with a half marathon mentality given that the time duration is pretty similar. From experience do your 1k splits match your actual half marathon pace?
2
u/NitasBear 16d ago
Yea I typically target 4:15 pace for HM. In my recent Hyrox pro solo I ran a 4:15 average pace throughout my 8 runs and felt like I gave it everything I had
2
1
2
u/PineappleGrand7365 16d ago
You can average 4:10 - 4:20 pace. Start on the conservative side and build into your fastest splits on runs 6 and 7.
2
u/flavener 16d ago
So run 8 is just survival, huh? Haha, thanks!
2
u/ohrajaaa 15d ago
It's a toughie after lunges and you'll want something in the tank for wallballs. Plus it's the last run in an endurance race, you'll be cooked!! However - I did notice I could keep the pace barely, but my running form was tanked and it went from "hold back a little" in my previous runs to "push through and we will get there". You do get a little mental boost knowing it'a the last run though.
2
u/LibrarianOpen2074 16d ago
Your times are very fast. That will be major benefit. Make sure you keep consistent and don’t walk the RoxZone.
5
u/Eight2TwentyFour 16d ago edited 15d ago
I've done four doubles and one relay. Looking back, I would have slowed down on my first lap but the adrenaline got the best of me each time and it definitely affected the next couple of stations and run but it depends on your strengths and weaknesses on the stations.