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Running

Distance

8 x 1000 m

The real race happens in the runs

In HYROX, the 8 kilometers of running are often the most underestimated part of the race — but they are what separates winners from survivors.

Many athletes focus on the functional stations and forget: you spend 50–70% of your race time running.

Whether you’re an elite or a beginner, mastering the run means faster transitions, better heart rate control, and shaving minutes off your time.

This isn’t a casual jog — but it’s also not a 5k PR race.
You must learn to run hard under fatigue.

Race Structure

You run 8 separate 1,000m segments — one after each station.

The order:

1,000m run
SkiErg
1,000m run
Sled Push
1,000m run
Sled Pull
1,000m run
Burpee Broad Jumps
1,000m run
Rowing
1,000m run
Farmers Carry
1,000m run
Sandbag Lunges
1,000m run
Wall Balls

Each run segment is 1km, usually organized as 2 or 3 or even 4 loops depending on the venue layout. You run in your designated lane and must complete the full loop distance before re-entering the workout zone.

Pacing Strategy

How you run can make or break your race. The goal is not to hit your fastest 1k — the goal is to run consistently strong 1ks while still having enough energy for every station.

Elite/Pro Division Example (Men):

1k pace: ~3:30–4:00/km
Total run time: ~28–33 minutes
Heart rate: Zone 3-4, threshold edge

Open Division Example (Men):

1k pace: ~4:45–5:30/km
Total run time: ~37–42 minutes
Focus on breathing, recovery, and posture

🧠 The trick is pacing yourself smartly, not rush blindly.

Efficient Transitions

In and out of stations is where seconds add up fast.
Top athletes transition in under 10 seconds (depends on the venue). Many lose 1+ minute per station due to poor transitions.

✅ Know the map and where to re-enter after each run
✅ Control breathing last 100m before station
✅ Never stop running in the transition zone
✅ Start the station immediately — time matters

Bonus Tip: Practice running immediately after functional fatigue — it feels completely different than having fresh legs.

Training Workouts to Improve Run Segments

Running in HYROX is unique — you’re always tired, loaded with lactate, and transitioning from a high heart rate workout station.

Your training should reflect that.

Sample HYROX Run Workout (40–50 minutes)

Warm-Up (10 min):

1k easy run
Dynamic drills (leg swings, high knees, skips)
4×100m strides

Main Set (3–4 rounds):

1,000m run @ race pace
10 wall balls + 10 burpee broad jumps
Rest 1:00
→ Teaches pacing under fatigue

Finisher:

2x500m with 30s rest between
→ Try to match or beat your earlier pace

Running Without a Track or Course

No 1k loop? No problem.

✅ Treadmill — incline 1%, match race pace
✅ Track — 2.5 laps = 1k
✅ GPS watch — measure distance around block
✅ Shuttle runs — 100m x 10, 50m x 20

You can even simulate race flow:
● 1k run → 1 station → repeat
or
● EMOM style runs paired with short stations

Bonus Running Drills

Station-to-Run Intervals
→ 500m run + 1 station (rotate: sleds, burpees, wall balls)
Broken 1k
→ 250m run + 5 wall balls (4 rounds)
400m repeats under fatigue
→ Start with sled push/pull then run 400m intervals
Progressive 1ks
→ Each 1k gets slightly faster — simulates race pressure
“Deads & Run”
→ 5× deadlift (heavy) + 400m run — builds post-fatigue stride power

Common Running Mistakes

🚫 Going out too fast on the first 1k — destroys your pacing
🚫 Stopping between run and station — wastes 10–20s per stop
🚫 Not knowing the loop count — adds confusion
🚫 Breathing too shallow — raises heart rate unnecessarily
🚫 Not hydrating before the event — cramps risk
🚫 Trying to race someone else’s pace — burns you out early
🚫 Only training straight runs — many venues have turns and ramps

✅ Solution: Train like you race — under fatigue, under pressure.

Final Takeaways: What to remember

✅ Pace yourself and stay consistent — try to keep all your runs in the same pace
✅ Focus on consistency over speed
✅ Stay relaxed in the shoulders and arms
✅ Control breathing: inhale 3 steps, exhale 3 steps
✅ Don’t try to “win” the run — win the race
✅ Know your course, your loop counts, and your pace
✅ Run through transition zone — never stop
✅ Run tall, focus on maintaining propper running technique — even when tired

Other Station Tips

Ski Erg

1000 m

Station 1

Sled Push

50 m (4×12.5m)

Station 2

Sled Pull

50 m (4×12.5m)

Station 3

Burpee Broad Jump

80 m

Station 4

Row Erg

1000 m

Station 5

Farmer’s Carry

200 m

Station 6

Sandbag Lunges

100 m

Station 7

Wall Balls

100 reps

Station 8

We’re here to support your HYROX journey. Whether you have questions about our training programs, need assistance with your account, or simply want to share your progress, feel free to reach out.

Email: team@rhtrainingclub.com

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