HYROX Pace & Transition Simulator
Workout - HYROX Pace & Transition Simulator
- 10min @ 6'00''/km
- 4 lots of:
- 1.0km @ 5'15''/km
- 500m @ 6'00''/km
- 8min @ 6'00''/km
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Intro
Mark Lewis walks through his HYROX prep strategy in a video worth your time. The practical pieces are pulled out so you can apply them to your own race. Watch the full video for the complete picture.
Key points
- Smart tapering. Easy cardio alongside short row or SkiErg sessions in the week before. You recover while keeping fitness intact.
- Target time. Chasing sub-70 minutes (8 minutes faster than his first attempt). Watch HR throughout. Expect around 180 bpm early on, dropping below 160 bpm as you fatigue. Track lap splits.
- Nutrition and hydration. A modest, balanced pre-race meal (peanut butter bagel with a protein shake works). Electrolyte tablets daily in the days before, and sips from a 600 ml hydration pack at key moments during the race.
- Gear. Light running shoes built for speed (fast 5K parkrun pace) work for the 8 km of running. A trail shoe with good grip for sled pushes on carpet. Skip gloves and knee sleeves unless you really need them.
- Watch setup. Program a custom activity on your Garmin (or similar) called “High-Rocks” showing three metrics: elapsed time, HR, and lap time. Hit the lap button each time you enter or exit the running portion.
- Post-race prep. Pack a cooler with a balanced meal, anti-chafe balm, and a backup gel. Have baby wipes or a towel ready, then eat your recovery meal.
Workout example (week before HYROX)
- Monday: 30 minutes of easy movement (~5 km run) at comfortable effort, prioritize recovery.
- Tuesday: 2 km rowing and 2 km SkiErg at moderate pace to dial in pacing.
- Wednesday: An hour of relaxed cardio (jog, bike, whatever) to keep the body mobile.
- Thursday: Rest or very light activity. Normal eating but trim portions slightly.
- Friday: Final gear walk-through; pack the cooler with breakfast, electrolytes, and a water bottle.
Closing note
Try this approach at your next HYROX or similar fitness race. Customize paces, distances, and timing using your Pacing app data.
References
- Hyrox Prep - YouTube (YouTube Video)