PACING & VENUE PREDICTOR
Calculated against thousands of race results. Adjusts station resistance and Roxzone layouts based on real venue characteristics.
Target Time
01:05:00
Open Men
Venue Adjusted Est.
01:05:55
Madrid (Spain)
Cumulative Runs
33:28
~04:11/km avg
Stations + Roxzone
27:01
Roxzone: 05:24
Strategy Blueprint:
Even Pace Strategy: The gold standard for Hyrox world records. Maintain strict split control within ±3 seconds per kilometre.
Station & Lap Pacing Breakdown
Pace targets include venue friction compensation
| Segment | Target Pace | Venue-Adjusted | Tactical Execution Note |
|---|---|---|---|
| Run 1 | 04:08 | 04:11 | Avoid the start adrenaline rush; settle directly into target pace. |
| SkiErg | 03:22 | 03:22 | Keep cadence steady at 38-42 spm. Do not redline aerobic capacity on station 1. |
| Run 2 | 04:08 | 04:11 | Settle back into rhythmic cadence within 100m of leaving the station. |
| Sled Push | 02:55 | 03:06 | Stay low with locked arms. Take clean 10m segments without pause. |
| Run 3 | 04:08 | 04:11 | Settle back into rhythmic cadence within 100m of leaving the station. |
| Sled Pull | 03:26 | 03:39 | Use bodyweight hip-drive lean backwards instead of arms alone. |
| Run 4 | 04:08 | 04:11 | Settle back into rhythmic cadence within 100m of leaving the station. |
| Burpee Broad Jumps | 03:46 | 03:46 | Steady rhythm over explosiveness. Keep breath synchronized with jumps. |
| Run 5 | 04:08 | 04:11 | Settle back into rhythmic cadence within 100m of leaving the station. |
| Rowing | 03:42 | 03:42 | Focus on powerful leg push, maintain split within 3s of target. |
| Run 6 | 04:08 | 04:11 | Settle back into rhythmic cadence within 100m of leaving the station. |
| Farmers Carry | 02:16 | 02:16 | Fast turnover, shoulders back, avoid setting kettlebells down. |
| Run 7 | 04:08 | 04:11 | Settle back into rhythmic cadence within 100m of leaving the station. |
| Sandbag Lunges | 03:22 | 03:22 | Keep torso upright, step deliberately to save hamstrings for final run. |
| Run 8 | 04:08 | 04:11 | Empty the tank; final kilometre before the wall balls arena. |
| Wall Balls | 03:46 | 03:46 | Divide into unbroken sets of 25-30 reps with 3 deep breaths. |
| Roxzone Total | 05:12 | 05:24 | Jog through all arches; walk only 5 seconds while taking water or gels. |
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