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Run

Cardio & Endurance

Muscles worked

LegsCardioCoreCalves

How to do it

  1. 1
    Find a sustainable pace you can hold for all runs — don't sprint.
  2. 2
    Keep your cadence high (170–180 steps/min) and stride short.
  3. 3
    Relax your shoulders and arms — tension wastes energy.
  4. 4
    Breathe in a rhythm: 2 steps inhale, 2 steps exhale works for many athletes.
  5. 5
    On the last run, you can push harder if you have anything left.

About this movement

Running segments between HYROX stations are typically 1km each. Managing your pace across all 8 runs is critical — going out too fast in the first runs will destroy your performance in later stations.

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