How to Pace Your Hyrox Race

RMR Training Podcast

In this episode of the RMR Training Podcast, Rich and Kent dive deep into Hyrox pacing strategy — when to push, when to hold back, and how to avoid the classic mistake of going out too hard. Whether you’re a first-timer or looking to shave minutes off your time, this one’s packed with actionable insights.
[00:01] – Sponsored by Rocks Opt: New analytics tool for Hyrox athletes.
[01:02] – Rich introduces the show, Kent shares newborn dad life updates.
[05:10] – Main topic kicks off: Why pacing matters in Hyrox.
[06:37] – Respecting the format of the race to avoid being "smashed."
[07:02] – Why people start too fast: adrenaline, energy, and spectators.
[09:44] – Where athletes typically hit the wall — sled push or burpees.
[13:03] – How fast should you run that opening run?
[14:00] – Heart rate vs RPE: What’s the better pacing guide?
[18:51] – Using 5k time trials to structure pacing training.
[23:02] – The mental pacing check: “Could I hold this for an hour?”
[25:43] – Why hope is not a pacing strategy.
[27:45] – Executing a controlled race to actually show your fitness.
[29:27] – RPE scale as a pacing strategy — starting at a 6/10.
[34:08] – Learning to feel RPE and listening to the body.
[36:07] – How to train to recognize effort zones by feel.
[39:04] – Connecting pace, HR, and RPE for smarter training.
[40:01] – SkiErg pacing: 2k pace +10 seconds per 500m is safest.
[44:01] – Run after the ski is a trap — stay chill!
[45:03] – Pacing the sled push by feeling your HR and leg fatigue.
[46:51] – If you hit your redline, back off — don’t try to hold it.
[51:06] – Sled pull: manage form, rhythm, and don't rush resets.
[53:59] – Shoes matter: traction is critical for sled pull efficiency.
[54:45] – Post-sled-pull run: back off and recover.
[55:03] – Burpee broad jumps: how pacing earlier impacts this station.
[57:03] – Knee-up technique to control heart rate and form.
[59:26] – After burpees, you’re in it. Now it’s just about holding on.
[01:01:04] – Rich’s marathon tip applied to Hyrox: “Decide to race after burpees.
RoxOpt - Custom Race Analytics
https://www.roxopt.com/
RMR Training APP Podcast
https://www.rmr.training/rmr-app-pod
RMR Training App- Community
https://www.rmr.training/rmr-training-app-2
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