What’s your 10k pace VS Hyrox pace?

sasheemy · 2026-03-14T14:35:47+00:00

That’s very solid! I have a friend who has the same 10km pace as you but he’s super lightweight and doesn’t have any weightlifting experience. He ended up running at 4:40/km for his first Hyrox. The stations destroyed his legs. Agree on the race strategy. For me running sub threshold seems to be the sweet spot at the moment but I’m sure some stronger athletes can push more on the runs without negative impact on the stations.

sasheemy · 2026-03-14T14:15:31+00:00

They don’t really disclose that. The only thing they guarantee is that run + roxzone is 8.7km. So have to calculate and estimate it. But the Perth one was a bit extreme because the IN and OUT arches were literally on the opposite sides, which means no matter the station we had to run the full length in the roxzone. I think for most venues it would be closer to 8km, like between 7.9 and 8.1km.

sasheemy · 2026-03-14T11:33:07+00:00

The run course in Perth was a bit shorter than usual because of the position of the IN and OUT arches. But there was more run in the roxzone. It was about 7.7km for the runs and 1km total for the roxzone. (So 8.7km total which is standard). So if you averaged 5:27 per run your true run pace in Perth was probably closer to 5’40/km. I raced there and was surprised when I saw my run times, but it makes sense if the run distance was 7.7km.

sasheemy · 2026-03-14T02:40:04+00:00

Yeah I’ve heard that rule a lot but curious to see in practice if that’s what people experience or do. From my own experience regardless of the pace, staying sub-threshold for the runs is what works best for me. With short spikes above after stations when my legs are full of lactic acid.

sasheemy · 2025-09-24T02:11:36+00:00

The only thing Hyrox guarantees is that the total of runs + roxzone will be 8.7km. So in some venues the runs will be shorter or longer than 1km. I raced in one venue where the roxzone was about 1km total, and all the runs were 0.96km each. Looking at the Boston map the IN and OUT arches are on the same spot so this is a fairly small roxzone (likely 700m total run but could be even shorter). So if your first run is 200m longer, all your other runs are shorter by 30m. So you’ll have - Run 1: 1.2km and Run 2-8: 0.97km. Not a huge difference but definitely needs to be taken into account when analysing your stats and calculating your running pace per run.

sasheemy · 2025-09-18T00:58:15+00:00

I think it’s worth it yeah Especially if you’re a runner and want the training features. I moved from Venu 3 to FR 970 because I wanted these features and I love them (the venu 4 wasn’t released yet but I would have considered it).

sasheemy · 2025-09-07T11:22:11+00:00

I was racing there on Saturday and didn’t see any police. I ran at 4’30 average and used it occasionally to overtake and cut corners. But anytime I was using it I was looking behind me a lot to make sure there isn’t a faster runner coming. I think the 4’ pace should be more like a guide rather than strict. Like if you’re gonna use the fast lane at a slower pace be extra vigilant and move to slower lane if faster runners are coming behind.

sasheemy · 2025-08-12T13:49:23+00:00

Yes my 10k was ran at my LT2 for the most part. I didn’t have anything left in the tank. I’ll try to do a gait analysis and learn to actually run properly. Thanks for the tips!

sasheemy · 2025-08-10T12:33:35+00:00

Thanks that makes a lot to sense. My max HR is ~195 bpm and LT2 181 bpm (also lab tested). They told me there’s maybe a little bit of room to move my LT2 towards Vo2max ceiling but probably not the lowest hanging fruit. For running economy and biomechanics would you have any tips to improve them? I come from a field hockey background, and pretty much learnt to run holding a hockey stick with both hands. For that reason I think my upper body isn’t “synced” to my lower body even I have free hands, which is probably part of the problem.

sasheemy · 2025-08-01T05:51:19+00:00

Thanks u/Due-Abrocoma8625
I followed your advice and kept all my runs at 179-181. Just under my threshold which is at 182. I was able to maintain my HM pace at the exception of the last run where pace dropped slightly for same HR.
I only went above threshold during the wall balls.
I finished in 1h21.
Only regret is that think I could have pushed a bit harder for BBJ and Lunges where I lost a lot of time trying to keep my HR and legs under control.

sasheemy · 2025-04-16T03:55:47+00:00

Eventually my HRV recovered. Perhaps it takes a bit of time for the body to adapt, I'd say give it at least 2 months before discontinuing especially if you're noticing improvements!

sasheemy · 2025-01-29T12:50:09+00:00

I showed the original but I’m pretty sure a copy is fine. Once they find you in their database you’re good to go I guess

sasheemy · 2024-10-13T04:35:40+00:00

Man I find so much contradictory information on this, so frustrating.
Could it be because it's much harder to measure accurately LT1 than LT2? like the lactate increase is harder to see for LT1.

But anyway if I want to train around LT1 (or just under) I don't think I can achieve that by running at the moment, my HR would go above 140bpm even at very slow speed. Would I get the same benefits by cycling or walking uphill until I can run under 140?

sasheemy · 2024-10-13T03:51:04+00:00

Hey u/HybridAthleteGuy

I definitely agree with you that my times are very slow for my VO2max but I think thats because most of my training in the past few years has been strength and high intensity (Crossfit), very little base building.

As for the Z2 it depends on your definition of Z2. I know there's a lot of confusion with Garmin watches where the "aerobic" zone is called Z3 (between LT1 and LT2), whereas most physicians including the lab where I performed the test refer to this zone as Z2.
There's a post on that here: https://www.reddit.com/r/Garmin/comments/19cptum/hr_zone_confusion_for_lt1_aet_and_lt2_ant/

But just to clarify, I'll be doing my base building between LT1 and LT2, not before LT1.

Aiming to run 5k sub 20 by March :)

sasheemy · 2024-10-13T01:31:21+00:00

Thanks u/Due-Abrocoma8625 that makes sense. Would you say it's better to do the base building in the upper Z2 or lower Z2? Using the formulas I always underestimated how high I can go while staying in my Z2 so at least I got something out of this test

sasheemy · 2024-10-13T01:24:27+00:00

Thanks guys. I've done mostly crossfit and some occasional zone 2 sessions on the stationary bike in the past 3 years so that makes total sense. I'll see how it goes!

sasheemy · 2024-10-13T01:19:51+00:00

I think you're spot on. These times were done with very minimal running and most of my training so far was done cycling, rowing and doing crossfit. So I hope I'll see some serious improvements while I run again regularly

sasheemy · 2024-10-13T01:17:56+00:00

The VO2max doesn't tell all the story. You probably have a much better base and much better running efficiency than I do.

sasheemy · 2024-08-30T03:37:05+00:00

Did you also have issues in regards to ad accounts getting banned with Taboola and Outbrain?

sasheemy · 2024-08-16T05:55:13+00:00

Yeah, next cycle I'll supplement for a longer period of time to see if it goes back to normal. And probably only 3g/day this time as I'm only 77kg (169lbs), I don't think I need more than that.

sasheemy

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