Forty teams, one afternoon, a lot of data. Pick your team and see exactly where your day landed — then find out what to do about how you feel.
Pick your team. Everything below updates, and your team gets highlighted in every chart on the page.
Filter the field and watch the shape change. Your selected team stays highlighted throughout.
Every team, bucketed into two-minute bands. Hover a bar to see who's in it.
Each team's self-reported mile time at signup, against what they actually ran. Hover any dot.
Fastest, median and slowest in each division. The bar is the full range; the dot is the median.
| Division | Teams | Fastest | Median | Slowest |
|---|
Pick whatever's screaming at you. We'll tell you which station did it and what's actually worth doing about it.
General recovery guidance for healthy adults after hard exercise — not medical advice. Sharp, one-sided, or joint-line pain, swelling that doesn't settle, or dark urine after a hard effort is a reason to call a clinician, not to book a sauna.
None of these are fitness problems — they're strategy problems, which means you can fix every one of them before September 20 without getting any stronger. They come from full-race HYROX coaching; every one still bites in a half, just sooner.
Adrenaline, a crowd and fresh legs make your normal 5K pace feel like a jog. Athletes who take the first run more than ~10 seconds per km faster than their eventual average pace slow down by roughly 18–22% by the last run.
The fixRun the first half of your runs 15–20 seconds per km slower than your solo pace. It will feel insultingly easy. That's the point.
More people wreck their race at the sled than anywhere else — hard and early, with sloppy technique, then pay for it across every station and run that follows.
The fixLow body angle, short choppy steps, arms locked. Plan your breaks before you start pushing — broken into thirds beats one heroic effort and a two-minute recovery.
The classic: attack the last station unbroken, fail at rep 40, then stand there for thirty seconds while your legs come back. It's the single most common way to lose two minutes at the end.
The fixPick your sets from rep one — 5×20, 4×25, whatever's honest — and take short, deliberate breaths between them.
Grip failure ends more first races at the sled pull and farmers carry than anything else. It's rarely the limiting muscle in training, and always a candidate on race day.
The fixFarmers carries and dead hangs twice a week for six weeks. Chalk up before the pull. Set the handles down deliberately rather than dropping them.
The zone between the run and the station is where the quiet minutes go. Dawdling through sixteen transitions adds two to four minutes of dead time to your day — more than most people gain from a month of training.
The fixMove with purpose the whole way. Know which station is next and what your first set looks like before you get there.
Even splits feel fair and cost time. If one of you is clearly stronger on the erg or the carry, an even split leaves a minute or three on the floor — and unplanned handoffs bleed 5–10 seconds each.
The fixAgree the split for every station and the swap signal before your heat. Play to strengths on the machines, split the high-rep stations evenly, and run at the slower partner's sustainable pace.
Sources: THETA — 10 most common first-HYROX mistakes · Hybrid Pro Coach · HyroxRunners · myroxzone — the Roxzone · HyroxDataLab — doubles strategy · Fit4Life — wall ball pacing
You have six weeks and a list of things to fix that cost nothing but attention.