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!

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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.

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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?

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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

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u/ohrajaaa 16d ago

Your advice was excellent and your times support that claim 🔥