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 that’s definitely worth your time. We’ve pulled together the practical pieces so you can apply them to your own race—and definitely check out the full video for the complete picture.
Key Points
- Smart tapering: Run easy cardio alongside quick row or SkiErg sessions in the week leading up. This lets you recover while keeping fitness intact.
- Target time: Chase sub-70 minutes (that’s 8 minutes quicker than his first attempt). Watch your heart rate throughout—expect to run around 180 bpm early on, dropping below 160 bpm as you fatigue—and track your lap splits.
- Nutrition & hydration: Eat a modest, balanced meal beforehand (peanut butter bagel with a protein shake is a solid choice). Pop electrolyte tablets daily in the days before, and sip from your 600 ml hydration pack at key moments during the race.
- Gear: Light running shoes built for speed (think fast 5K park-run pace) work well for the 8 km of running sections. Wear a trail shoe with good grip for sled pushes on carpet. Leave gloves and knee sleeves at home unless you really need them.
- Watch setup: Program a custom activity on your Garmin (or similar device) called “High-Rocks” showing just three metrics: elapsed time, heart rate, and lap time. Hit the lap button each time you enter or exit the running portion to keep your lap count clean.
- Post-race prep: Pack a cooler with a balanced meal, anti-chafe balm, and a backup gel for after. Have baby wipes or a towel ready, then eat your recovery meal to start refueling.
Workout Example (Week‑Before HYROX)
- Monday: 30 minutes of easy movement (roughly a 5 km run) at comfortable effort, prioritizing recovery.
- Tuesday: 2 km rowing and 2 km SkiErg at moderate pace—use this to dial in your pacing.
- Wednesday: An hour of relaxed cardio—jog, bike, whatever feels good—keeping the body mobile.
- Thursday: Rest or very light activity. Eat normally but trim portions back a bit.
- Friday: Do a final gear walk-through, and pack your cooler with breakfast, electrolytes, and a water bottle.
Closing Note
Give this approach a shot at your next HYROX or similar obstacle fitness race. Feel free to customize the paces, distances, and timing based on what your Pacing app data tells you. Enjoy the event!
References
- Hyrox Prep - YouTube (YouTube Video)