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HYROX race-pace kilometres

Six 1 km repeats at your goal race pace with short rests, so that pace feels controlled on race day.

Level
Intermediate
Duration
60 min
Equipment
No equipment
Access
PremiumWorkout
Open with Premium

Who it’s for: HYROX racers who can run 5 km and want to run their race kilometres at a steady, planned pace.

Eight of the race’s kilometres are running, and most people run the first ones too fast. This session teaches your goal race pace: six kilometres at exactly that pace, with a short rest between them, so it feels familiar and controlled on the day.

Pick a pace you could hold for all eight race kilometres, not your best 1 km time. Run every repeat within a few seconds of it, the last as well as the first. Run it outdoors or on a treadmill; if the repeats feel easy, make the rests shorter before making the pace faster.

What the session involves

  • A 10-minute easy warm-up run
  • Six 1 km repeats at goal race pace (RPE 7)
  • 90 seconds of rest between repeats
  • A 10-minute easy cool-down

What’s inside

  • Warm-up: 10 minutes easy running
  • Six 1 km repeats at goal race pace, with short rests
  • Pacing guidance for each repeat
  • Cool-down: 10 minutes easy

The full session is part of Premium.

See plans

Before you start

  • This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.

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