Your first Hyrox is about finishing, not winning. The single biggest mistake beginners make is going out too fast on the first run and the SkiErg, then paying for it from station 5 onwards. A smarter approach: treat the first half as controlled investment and the second half as the payoff.
The 60/40 Rule
Aim to feel like you're at 60% effort for the first four stations. This means your first 1 km run should feel genuinely easy — conversation pace. On the SkiErg, settle into a rhythm you could hold for twice the distance. On the sled push, use short, controlled steps rather than explosive sprints.
Station-by-Station Pacing Tips
SkiErg (Station 1): Start at a pace you could sustain for 5 minutes, not 3. Most beginners redline here because it's the first station and adrenaline is high. Aim for a 1:50–2:00/500m split if you're targeting a 90-minute finish.
Sled Push (Station 2): Take your first push slowly. The sled is heavier than most people expect. Short, driving steps with your arms locked out. Walk back to the start line between reps if needed.
Burpee Broad Jumps (Station 4): This is where most people start to struggle. Break it into manageable chunks — 10 reps, pause, 10 reps. Don't rush the jumps; distance matters more than speed.
Farmers Carry (Station 6): Grip will be the limiting factor. Pick up the kettlebells, walk 50m, set them down, shake your hands for 5 seconds, pick them back up. This micro-rest strategy saves your forearms for wall balls.
The Final Two Stations
By station 7 (sandbag lunges) and 8 (wall balls), your legs will be heavy. This is where a conservative first half pays off. If you paced well, you'll still have enough in the tank to push the pace. If you went too hard early, these stations become a survival exercise.
Use Our Pace Calculator
Our free pace calculator gives you personalised split targets for every station and run based on your goal time and fitness level. Enter your target finish time and get a complete race plan before you even arrive at the venue.