Running Workout
The Running station is integral to HYROX, challenging athletes with intervals of running between each of the other workout stations. This tests not only the endurance but also the ability to maintain a consistent pace throughout the race.
HYROX offers 4 divisions. The divisions differ in gender, repetition and/or weight. The running distance remains the same across all divisions: everyone must run 1 km between each workout for a total distance of 8 km. Participants start in waves based on their division. The start always takes place exclusively with participants of the same division.
Training Focus
-
Cardiovascular Endurance: Regular running or cardio workouts to build stamina.
-
Interval Training: Incorporate intervals to mimic the race structure of running interspersed with workouts.
-
Pace Management: Practice running at a steady pace to manage energy effectively throughout the race.
-
Running Form: Maintain good posture, a steady stride, and efficient breathing.
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Energy Conservation: Avoid sprinting; focus on maintaining a pace that is sustainable across all running intervals.
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Transition Efficiency: Work on quick and smooth transitions between running and workout stations.
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Quality Running Shoes: Invest in shoes that provide support and cushioning suitable for both indoor and outdoor surfaces.
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Coping with Fatigue: Include endurance training in your routine to improve your ability to cope with fatigue and the workout stations.
Running
Average Time per Sex and Age Group
The table below presents a side-by-side comparison of average times for male and female athletes across age categories,
ranging from under 24 years (U24) to the 80-84 years bracket. It's live data from the current race results.
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| Age Group |
Men Time
|
Women Time
|
| U24 |
44:11 |
48:00 |
| 25-29 |
43:29 |
47:16 |
| 30-34 |
43:23 |
47:18 |
| 35-39 |
43:50 |
47:50 |
| 40-44 |
44:28 |
48:14 |
| 45-49 |
45:38 |
48:57 |
| 50-54 |
46:13 |
50:10 |
| 55-59 |
47:24 |
51:08 |
| 60-64 |
49:10 |
55:15 |
| 65-69 |
51:39 |
01:00:32 |
| 70-74 |
57:40 |
55:50 |
| 75-79 |
44:05 |
55:39 |
| 80-84 |
01:09:50 |
— |
Running
Average Time per Season
Each row represents a distinct Hyrox season, offering a comparative view of the average times and pacing, thus serving as a benchmark for those training for future events or analyzing the sport's historical performance data.
| Season |
Men
Time
|
Women Time
|
| Season 1 |
42:55 |
44:41 |
| Season 2 |
40:58 |
41:55 |
| Season 3 |
44:03 |
47:02 |
| Season 4 |
40:36 |
43:07 |
| Season 5 |
39:29 |
42:36 |
| Season 6 |
40:12 |
43:13 |
| Season 7 |
40:33 |
43:17 |
Running
Wall of Fame
Results are based on the data published on Hyrox website and filtered to remove tracking errors and other anomalies.
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