If you’ve ever hit the wall halfway through a HYROX race, you’ll know exactly what I mean when I say: the event rewards control, not chaos.
HYROX isn’t about going all-out — it’s about knowing when to push and when to breathe. Across eight runs and eight workout zones, it’s your ability to pace with purpose that separates the strong finishers from those crawling across the line.
Let’s break it down.
1. The Start Line (Run 1 + SkiErg)
Everyone’s adrenaline is spiking. Ignore it. Run one should feel like the warm-up lap of your race, not a sprint. You want your breathing calm when you hit the SkiErg.
On the Ski, find rhythm early — think 80–85% effort, not max. Short, snappy pulls with controlled recovery on each return. If you’re red-lining here, it’s going to be a long day.
“HYROX punishes excitement and rewards control.” — Coach Grimmy
2. The Sled Push & Pull (Runs 2 & 3)
This is where most athletes destroy their race plan. Heavy sleds mean sky-high heart rates.
Break it up: push in manageable chunks, not hero runs. Between sets, rest 3–5 seconds to let your breathing drop.
Same with the pull — tight rope, upright posture, and use your legs to drive, not just your arms.
If you can keep your running form together after this, you’re pacing like a pro.
3. Burpee Broad Jumps & Row (Runs 4 & 5)
This is where the mental game starts. Keep your cadence on burpees steady — no big jumps, no panic. On the rower, sit tall, push with the legs, and stay under threshold. Think 2–5 seconds slower than your 2k pace.
Learn how to build your HYROX engine with this endurance workout guide
4. Farmer’s Carry & Lunges (Runs 6 & 7)
At this point, the race becomes about posture and composure.
Pick a pace you can maintain without dropping the weights — that’s efficiency, not ego.
Lunges? Keep them clean. Easy to pick up no-reps & penalties if you are not careful.
5. Wall Balls (Run 8)
The last run is pure survival. Your brain’s screaming, your legs are jelly, but this is where SISU kicks in.
Before you know it here comes the final test, those dreaded WallBalls! Break the reps early — sets of 10–15 from the start, not when you’re failing.
Stay tall, breathe between reps, and don’t chase someone else’s pace. You’ve trained for your engine — trust it.
Final Thoughts: The SISU Pacing Mindset
Every elite I’ve coached — and every first-timer who’s crossed the line smiling — has one thing in common: they respected the course.
Pacing isn’t weakness. It’s strategy.
If you can manage your heart rate, control your breathing, and keep your composure under fatigue, you’ll not only finish faster — you’ll finish strong.
Remember: HYROX rewards control, not chaos.
