HYROX: pacing, splits, stations and your first race

HYROX is eight 1 km runs, each followed by one workout station, and the running distance is the same in every division.¹ That sounds simple until you're on run 8 with 100 wall balls waiting. The articles below go through it in the order you'll need it.

They're anchored on real numbers. One is my own first race, Bangkok 2026: 1:13:38, 197th of 3,254 men, with my runs ranked 127th and my stations 406th.² The rest come from real results: the whole Bangkok men's field, the result pages of the men who finished near 1:00, 1:15 and 1:30, and the handful of HYROX studies that exist. Where a number is ours rather than published, it says so.

If you've already raced, paste your splits into the HYROX splits analyzer first. It shows your Roxzone time and how much your runs faded, which tells you which of these to read.

Start here#

My first HYROX: 1:13:38, every split, and what I'd change is my Bangkok race split by split, with runs ranked 127th and stations 406th, set against the 62 men who finished near 1:15.

What is a good HYROX time? compares two real sets of finish times, HYRESULT's all-seasons data and the full Bangkok field, so you can see where a time ranks and what a debut looks like.

HYROX divisions and weights 2026/27: Open, Pro, Doubles lists every load for Singles, Doubles and Relay in kilograms and pounds, and settles the Women Open wall ball count at 100.

How to pace the eight HYROX runs shows what real finishers around 1:00, 1:15 and 1:30 did on each run, and how to set a target from it.

Compromised running in HYROX: why runs slow after stations looks at why the runs fade, with my eight runs lined up against the station before each.

Roxzone explained: what counts, and how much time it costs covers what counts as Roxzone, how long it is at three finish levels, and how to lose less time in it.

HYROX split targets for sub 90, sub 75 and sub 60 gives the median run, station and Roxzone times for men finishing near 1:00, 1:15 and 1:30 in the same race.

How much running do you need for HYROX? sets out what the few HYROX studies measured and what I ran in the eight weeks before Bangkok, because nobody has tested a weekly number.

HYROX SkiErg and row: damper settings and pacing explains what the damper actually does, why the rulebook's preset 6 isn't a difficulty level, and what a normal gap between your SkiErg and your row looks like.

HYROX sled push and sled pull: technique, weights, pacing covers the rules, the loads and the technique, and the arithmetic of why the sleds cost me the most places.

HYROX wall balls: rules, the digital target, 100-rep pacing sets out the standard, how the digital target works, and how much the rests swing the total over 100 reps.

HYROX burpee broad jumps: the rules and the engine cost goes through the rules line by line, including the 30 cm hands rule, and why the station leans on the engine.

HYROX farmers carry and sandbag lunges: rules and pacing covers the rules and loads for stations six and seven, and checks whether slow lunges really wreck the wall balls.

Tapering for HYROX: what to cut and what to keep applies the taper research to running and lifting at once, and lays out my real race week day by day.

Related reading#

Periodizing a hybrid year, Deload weeks for hybrid athletes and the hybrid training hub.

HYROX is a brand of HYROX World GmbH. hybridAF is not affiliated with HYROX.