Introduction: Pacing Is the Hidden Skill of HYROX
In HYROX, everyone starts fast but few finish strong.
The secret to success isn’t raw strength or speed; it’s pacing control.
Knowing how to distribute effort across all eight runs and stations determines whether you thrive or fade before the final wall ball.
This guide breaks down optimal pacing strategy for each station, teaching you when to push and when to hold back to maximise performance throughout 2025/2026 Season.
“HYROX rewards athletes who can go fast slowly.”
— RB100.Fitness
Understanding Energy Systems in HYROX
HYROX demands balance between your aerobic and anaerobic energy systems.
Push too hard early, and lactate buildup will punish every movement after the sleds.
Your goal is to stay just below threshold an intensity where you’re uncomfortable but sustainable.
Ideal Intensity Zones
- Runs: 80–85% effort
- Power Stations (Sled Push/Pull, Wall Balls): 85–90%
- Controlled Stations (SkiErg, Row, Carries): 70–80%
- Transitions: Active recovery and focus on breathing
To find your threshold, see HYROX Threshold Training: Field Tests and Weekly Progression.
Station-by-Station Pacing Breakdown
1. SkiErg — Control the Start
This first station sets the tone for the entire race.
- Effort: 70–80%
- Focus: Smooth rhythm, full hip extension, relaxed grip.
- Goal: Exit without spiking heart rate.
Tip: Treat this as a warm-up within the race. Control here pays off later.
2. Sled Push — Power with Restraint
The sled push destroys legs when rushed.
- Effort: 85–90%
- Strategy: Short, powerful steps with constant tension.
- Tip: Avoid explosive bursts; steady drives maintain control.Training link: Mastering the HYROX Sled Push
3. Sled Pull — Breathe and Grip
This station hits your back, grip, and core simultaneously.
- Effort: 80–85%
- Focus: Control breathing with each pull; use legs to brace.
- Tip: Step back slightly between pulls instead of overreaching.Training link: HYROX Sled Pull Technique
4. Burpee Broad Jumps — Rhythm Over Power
Burpees are the first true test of pacing discipline.
- Effort: 80% steady output
- Focus: Consistent rhythm, not max distance.
- Tip: Keep jumps short and sustainable avoid blowing up here.Training link: HYROX Burpee Broad Jump Tips
5. Row — Active Recovery in Motion
The rower is your chance to reset.
- Effort: 70–75%
- Focus: Smooth, powerful strokes driven by legs.
- Tip: Control breathing and let heart rate settle.Linked reading: HYROX Rowing Technique & Splits
6. Farmer’s Carry — Grip Discipline
This short station can drain forearms and posture if rushed.
- Effort: 75–80%
- Focus: Keep shoulders down, grip neutral, walk efficiently.
- Tip: Break once if needed better than dropping mid-lane.Training link: HYROX Farmer’s Carry Tips
7. Sandbag Lunges — Balance and Breathing
Technique and pacing are crucial here.
- Effort: 80–85%
- Focus: Maintain upright posture; exhale on each step.
- Tip: Keep steps short and consistent to maintain rhythm.Linked reading: HYROX Sandbag Lunge Technique
8. Wall Balls — Finish Smart
The final test of grit and precision.
- Effort: 90% — controlled aggression.
- Focus: Maintain tempo and consistent breathing.
- Tip: Break early into short sets (e.g., 25-25-25-25) rather than collapsing mid-set.Training link: HYROX Wall Balls Guide
Run Pacing Between Stations
Each run should act as active recovery, not an all-out sprint.
Aim to run at a pace 15–20 seconds slower per km than your standalone 5 km pace.
Use the first 200 metres of each run to recover breathing, then settle into rhythm.
Learn more in HYROX Running Engine: How to Hold Pace Across 8×1 km.
Transitions: The 9th Station
Transitions often add 2–3 minutes to total time if unmanaged.
Practise picking up equipment immediately after finishing a run.
During training, reduce rest between movements until transitions feel automatic.
For realistic practice, include HYROX Simulation Workouts: Train Like It’s Race Day.
Mindset: Effort Awareness
Efficient pacing is mental.
Train your internal awareness know what 80% effort feels like and trust it.
Avoid chasing others in early stages; the race truly starts after Station 5.
“The best HYROX athletes aren’t the ones who start fast they’re the ones who don’t slow down.” — RB100.Fitness
Common Pacing Mistakes
- Starting Too Hard on SkiErg or Runs: Spikes heart rate early.
- Overpacing the Sled Push: Causes premature muscle fatigue.
- Neglecting Breathing Control: Reduces efficiency mid-race.
- Underestimating Wall Balls: Leads to collapse in final minutes.
Putting It All Together for 2025/2026 Season
Use simulation workouts to test different pacing models.
Record splits and heart rate data to find your sweet spot the pace you can sustain across all eight stations without collapse.
Check your next competition dates on the RB100 Fitness Racing Events Calendar and plan your taper accordingly.
