So you’ve seen the data.
Running makes up ~69% of the race.
Not the sled. Not the stations.
Now the real question is,
why are so many people still blowing up halfway through?
The Goal Isn’t to Start Fast. It’s to Finish Strong.
Most athletes treat the first 1–2KM like a warm-up… or worse, like a sprint.
Big mistake.
HYROX is a long race. If you come out too hot, you’re not gaining time, you’re borrowing it from the second half of your race.
And the interest rate is brutal.
Think of your race in 3 phases:
This should feel almost too easy.
You should be able to control your breathing
Heart rate stays in check
You’re holding back, not chasing people
If you feel “good” here, you’re doing it right.
If you feel “fast,” you’re doing it wrong.
This is where the race actually begins.
Lock into a consistent pace
Focus on smooth transitions in and out of stations
Control your effort, especially before sled push/pull
This phase is all about discipline.
No spikes. No panic.
Now you can go.
Increase your run pace if you have it
Shorten transitions
Push through fatigue on final stations
If you paced it right, this is where you pass people, not get passed.
Station Strategy (Where People Lose the Race)
It’s not just about running.
Bad pacing shows up before the station.
Before the Station
If your heart rate is already maxed out going into sled push/pull…
you’ve already lost time.
→ Slow your run slightly before heavy stations
→ Give yourself 5–10 seconds to breathe and reset
During the Station
Break early, not late (especially wall balls)
Avoid going to failure
Stick to a repeatable plan
Going unbroken once > blowing up and standing around for 30 seconds.
After the Station
This is underrated.
Don’t sprint out blindly.
→ First 200–300m: settle your breathing
→ Then build back into pace
The Reality Check
You’re not going to magically improve your VO₂ max a week before race day.
But pacing?
That’s free performance.
The athletes who do well aren’t always the fittest, they’re the ones who don’t make costly mistakes early.
If the first half feels easy, you’re doing it right.
If the first half feels hard, the second half will hurt. A lot.
HYROX rewards control, not chaos.
Anyone can go fast for 2KM.
Not everyone can hold it for 8.
Race smart.
Head Coach
Aziz Mohamed
CrossFit Train Blackbox
Train’s goal is to improve quality of life by improving the health of the people in Klang Valley. We are a fitness center dedicated to helping you to reach your fitness goals. Visit us today at our location in Subang Jaya, Selangor.