Topic
Running and pacing
Running is the biggest part of your race time. Here you learn how to work out the pace for your goal time, how to find your threshold, how much pace you lose between the first and the last run, and how to use your heart rate as a check.
- 1:18:41How do you predict your HYROX finish time?Your HYROX finish time is 8 runs plus 8 stations plus Roxzone. Work out each part, with an example from the Benchmrk engine and the quick check.5 min
- TrainingWhat is compromised running and how do you train it?Compromised running is running after hard station work. What the research does and doesn't say, and how to train it with sims and a compromised finisher.5 min
- 30 minHow do you find your threshold pace and threshold heart rate?Find your threshold heart rate with a 30-minute test and check your threshold pace with 4 × 1000 m. With zones and how to adjust the values later.6 min
- 5:28/kmHow fast should you run your runs for your goal time?Work out the running pace you need from your goal time, stations and Roxzone. With a worked example, decay per run and how to pace run 1 and run 8.5 min
- 3:43 → 4:25/kmHow much pace do you lose between run 1 and run 8 in HYROX?In a real race, 24 PRO men ran run 8 about 16% slower than run 1. What that means for a 1:15 goal time and how to train the drop-off.New8 min
- 79.5 %What heart rate and pace should you race HYROX at?What heart rate and running pace can you hold in a HYROX race? What two studies measured, why a fixed formula falls short, and a worked example.New8 min