HYROX
Running Intervals for HYROX
Run intervals at race pace or faster: the engine work behind the 8 x 1K runs inside a HYROX race.
- Level
- Intermediate
- Equipment
- Track Or Road
- Works
- Cardio, calves, quads and glutes
The session
Run repeats (e.g. 6 x 800 m or 5 x 1K) at or slightly faster than your target race pace, with jog or standing recovery. Hold even splits across the session.
In the race
Every HYROX race has eight 1 km runs, one before each station, so running makes up half of your time.
Pacing
Keep every rep within a few seconds of the first. If the last one is much slower, start easier next time.
Where people go wrong
Starting intervals too fast, jogging recoveries too hard, and pace fading badly over the final repeats.
Easier or harder
- Easier: fewer reps, or longer recoveries.
- Harder: shorter recoveries, keeping every rep at the same pace.
Staying safe
Warm up thoroughly before pace work and build volume gradually to keep tendons and calves healthy.
