How to Pace a HYROX Race: Runs, Stations and the Roxzone

Kalern Thomas

Oct 4

3 min read

Short answer: run the first kilometre at the pace you plan to hold on run 6, work the stations at about 8 out of 10, and treat the Roxzone as part of the race. Most people lose their HYROX in the first two kilometres, not on the wall balls.

This guide explains why, and how to find a pace you can actually hold. It's written by Kalern Thomas, founder of Kalective Fitness, who has coached for more than 10 years and raced the 2026 HYROX World Championships in Stockholm (mixed doubles 25–29, 57:52).

What you are pacing

A HYROX race is eight 1 km runs, each followed by one station, always in the same order: SkiErg (1,000 m), sled push (50 m), sled pull (50 m), burpee broad jumps (80 m), row (1,000 m), farmers carry (200 m), sandbag lunges (100 m) and wall balls. Weights and wall ball targets depend on your division, so check the current HYROX rulebook for yours.

Half of the race is running. For most people the runs are where the time goes, and the stations are where the damage is done that slows the runs down. Pacing is managing that trade.

Rule 1: run 1 is the slowest it will ever feel

Adrenaline and fresh legs lie to you. A pace that feels comfortable in the first kilometre is usually one you can't hold after the sleds. Start at the pace you expect to run on run 6. If it feels too easy, you've got it right.

Rule 2: stations at 8 out of 10

Going all-out on a station buys you a few seconds and can cost you far more on the next run. Work hard, stay in control and leave each station able to run straight away. The clearest examples are the SkiErg, where people sprint the first 250 m because they feel fresh, and the sled push, where pushing to failure leaves you standing still with your heart rate through the roof.

Rule 3: the Roxzone counts

The Roxzone is the area between the running track and the stations, and the clock doesn't stop while you're in it. Jog in, know where you're going and start working within a few seconds. Walking and sorting yourself out adds up across 16 transitions.

Where races are usually lost

Runs 1 and 2: too fast, because everyone around you is too fast.
Sled pull: arm-only pulling that wrecks your grip before the farmers carry. Walk backwards and use your legs and bodyweight.
Row: racing the person next to you with the three hardest stations still to come. Use it to get your breathing back.
Wall balls: going unbroken until you fail, then long rests and missed reps. Plan your sets from the first rep.

Find your real race pace in 30 minutes

Guessing your pace from a fresh 5 km time is how most people get it wrong. Two to four weeks before your race, do four rounds of a 1 km run at your planned race pace, each followed straight away by two minutes of station work. Write down every kilometre.

If your fourth run is within 10 seconds of your first, that's your race pace. If it's slower by more than that, take 5 seconds per kilometre off your target and repeat the session the following week.

On race day

Runs 1–2: hold back. Let people go. You'll see most of them again after the sleds.
Runs 3–6: settle. Same pace every kilometre. The first 200 m after each station feels awful and then passes.
Runs 7–8: empty it. If you paced it right, this is where you pass people.

Want this built around your numbers?

Kalern coaches 1:1 and squads in Dubai, and online worldwide. The easiest first step is a free 30-minute call. If you'd rather start on your own, the free HYROX pacing guide has the full station-by-station plan and a race-day pacing card.

This is general training guidance, not medical advice. If you have an injury or a health condition, get the all-clear from your doctor or physio before racing or testing.