In Hyrox, as with most endurance sports, pacing can be the difference between feeling strong and finishing well – or burning out halfway through. With a series of challenging exercises from rowing to sled pushes, kettlebell carries, and beyond, knowing how to manage your energy across all stages can help you achieve a smoother, faster, and more efficient race. Here are some key pacing techniques to keep you on track and performing at your best:

1. Warm Up with Purpose

It might sound simple, but a well-rounded warm-up sets the stage for your entire race. Spend 10-15 minutes warming up your muscles with light cardio and dynamic stretches. Include movements like air squats, lunges, and light kettlebell swings to prepare for the range of exercises in Hyrox.

A good warm-up increases blood flow, primes your muscles, and readies your cardiovascular system, so your body can handle a steady pace from the start.

2. Understand the Value of a Controlled Start

It’s tempting to let the red mist descend and charge out of the gate, but the key to Hyrox pacing is to resist that initial burst of excitement. If you go all-out too early, fatigue will set in fast. Begin with a pace that feels slightly slower than you’d like. This will allow you to settle into a rhythm and keep your energy for later stages, where pushing harder becomes essential.

3. Rowing: Find Your Stroke Rate

Rowing may seem like a test of brute force, but it’s a game of efficiency. Aim for a stroke rate that balances speed with control – too fast, and you’ll waste energy; too slow, and you’ll lose time. A pace around 24-26 strokes per minute (adjust based on your fitness level though of course) often provides the right balance, allowing you to maintain a powerful stroke without burning out.

Focus on engaging your legs, core, and arms with each stroke for maximum power output with minimal energy drain. The goal is to row efficiently, keeping your breathing steady and conserving strength.

4. Sled Push and Pull: Consistency Over Speed

Sleds are notorious for sapping energy quickly, so your approach should be consistent and controlled. Rather than sprinting through the push, find a steady rhythm that allows you to keep moving without pausing. Bend your knees, stay low, and engage your legs and core for better leverage and less strain on your upper body.

For the sled pull, keep a stable stance, and use short, controlled pulls rather than long, jerky movements. This keeps the momentum going and allows you to pace through without exhausting your grip and back too early.

5. Pacing Through the Kettlebell Carry

The kettlebell carry is deceptively challenging, especially as fatigue starts to set in. Focus on short, controlled steps, keeping the kettlebells close to your body to reduce strain. Move at a steady walking pace rather than a run to maintain control. Try breathing deeply and evenly here – this is a good moment to mentally reset and prepare for the remaining exercises.

6. Burpees and Lunges: Smooth and Steady

As you approach burpees, remind yourself to maintain control and avoid going all out. Find a rhythm that feels sustainable, focusing on efficient movement rather than maximum speed. Try a two-step approach for the transition up and down, rather than a single explosive motion. It may feel slower, but it preserves energy, allowing you to keep moving without significant drops in speed.

For lunges, keep your posture upright and avoid lunging too deep. Shorter, consistent steps keep the movement smooth and prevent your legs from tiring too quickly. Focus on your breathing and stay mindful of your form to avoid excess strain on your knees and lower back.

7. Final Push: Read Your Body’s Signals

As you near the end of the course, it’s tempting to empty the tank, but understanding when to pick up the pace – and by how much – is key. If you have the energy to sprint or speed up in the last few stations, go for it, but remember: it’s better to finish strong than burn out completely. Focus on technique and steady breathing even as you push harder.

Check out my blog about Hyrox Training for Wall Balls.

8. Pacing Runs in Hyrox

Obviously between the various stations are the runs!

The running segments in Hyrox are all about consistency and efficiency. Aim for a steady base pace that’s slower than your 5K race pace but sustainable over multiple intervals. This ensures you save energy for the strength stations while maintaining a controlled rhythm. After completing an intense station, use the first 100-200 metres of the run to recover your breathing and settle back into your stride, resisting the urge to sprint.

Efficient form is key to conserving energy. Keep your shoulders relaxed, arms swinging close to your body, and focus on a quick, light cadence with your feet landing directly beneath you. If fatigue sets in, shorten your stride and focus on steady effort rather than speed. As you approach the final running segment, gradually increase your pace, using whatever energy you’ve saved for a strong finish. A consistent approach will leave you feeling more in control and prepared for every stage of the race.

9. Cool Down and Reflect

After the race, take time to cool down with light stretching and hydration. Reflect on your pacing and where you felt strong versus where you struggled. Each Hyrox event will teach you more about your body’s rhythm and pacing needs, helping you improve for the next one.

In Hyrox, pacing is a skill as important as strength or endurance. Knowing your body and finding a rhythm that allows you to push without overreaching will help you finish with energy to spare. Keep these pacing techniques in mind as you train, and you’ll be set to shave time off your race – all while feeling in control from start to finish.