Hyrox 1k Repeats
8 × 1 km running with short rest — the gold-standard Hyrox running workout.
Sustained running fitness at race pace plus repeatability under fatigue. Builds the specific 8-km capacity Hyrox demands.
Any Hyrox athlete in the 6-12 week prep block. The single most important running workout for Hyrox.
The workout
- Warm-up: 10 min easy jog + 4 × 100 m strides
- Repeat 1-8: 1 km at goal Hyrox running pace, 90-120 seconds rest between
- Cool-down: 10 min easy jog + mobility
Scoring
Average pace across all 8 reps. Compare rep 1 to rep 8 — drop-off should be under 10 seconds per km.
Benchmark times
| Tier | Men | Women |
|---|---|---|
| Sub-60 Hyrox pace | 3:45-3:50/km | n/a |
| Sub-75 pace | 4:30/km | n/a |
| Sub-80 women pace | n/a | 4:30/km |
| Sub-90 pace | 5:15/km | n/a |
| Sub-90 women pace | n/a | 5:00/km |
Program notes
- Run this 1× per week during prep block.
- Build to 8 reps over 4-6 weeks — start with 4-5 if you've never done it.
- Pace should match your Hyrox goal time, not your fastest 1k.
- Rest is short on purpose — Hyrox runs are interspersed with stations, not full recovery.
Frequently asked questions
What pace should I run 1k repeats for Hyrox?
Match your Hyrox goal pace, not your 5K pace. Sub-90 men: 5:15/km. Sub-75 men: 4:30/km. Sub-90 women: 5:00/km. Going faster sacrifices the specificity.
How many 1k repeats should I do?
Build to 8 reps to match Hyrox's 8 × 1 km structure. Start with 4-5 reps if you're new and add 1-2 per week.
Related Hyrox workouts
- Full Hyrox Simulation — The complete Hyrox race format performed in training as a benchmark and race-pace dress rehearsal.
- Compromised Running Test (1k Run + Station + 1k Run) — 1 km run, then 100 wall balls (or chosen station), then immediately another 1 km run. Tests recovery from station fatigue.
- 200 m Walking Lunges with Sandbag — Continuous 200 m of walking lunges with a sandbag — 2× the Hyrox sandbag lunges distance to build fatigue tolerance.
Use the calculator to track progress
Run your improving 5K times and station benchmarks through our Hyrox time calculator to see how each fitness gain translates to your projected race finish.