SubninetyHYROX race analysis from one athlete's data, built to help you chase sub-90

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HYROX pacing checklist

Practical checks derived from four Open finishes (1:53:41 → 2:01:06 → 2:08:23 → 2:16:26). n=1. Optical HR. Use it as a worksheet, not a prescription.

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1. Station HR caps (early strength)

  • Decide before the gun which early stations you will not redline (typically sleds + lunges). Write a personal HR or RPE ceiling for each.
  • Delhi lesson: banking ~100s on four strength stations vs debut cost ~360s late (exchange rate ≈ 3.5×). Station HR ran ~6 bpm hotter than runs that day — inverted from Mumbai 2025 / Bengaluru.
  • If early station HR sits clearly above your run HR and feels like “borrowing,” assume Wall Balls will invoice you.

2. Wall Balls — log time AND average HR

Reference set (this athlete):

  • 9:22 @ 163.4 bpm
  • 11:28 @ 159.9 bpm
  • 14:27 @ 155.6 bpm (Delhi — calm heart, spent legs)
  • 15:43 @ ~168 bpm (Mumbai 2026 — still grinding)
  • Mode A: slow clock + unusually low HR → local muscular fatigue set earlier. Cap early strength RPE; protect the last station in the plan.
  • Mode B: slow clock + preserved working HR → capacity under fatigue / heat / total load. Different fix than Mode A.
  • One without the other is half a diagnosis. Log both every race.

3. Roxzone checklist

  • Treat sub-11:00 total roxzone as a race goal, same as a station.
  • Practice mat → run exits under fatigue (bottle, belt, lane pick).
  • Annotate anomalies the same day. A hole without a note becomes fiction in a month.
  • Never let a good station day hide a bad roxzone. Mumbai 2026: lunges were a PB (6:50); race still sank in a 19:11 roxzone.

4. Delhi exchange-rate warning

  • Ask: “If I spend X seconds attacking this sled, what is my expected payback at Wall Balls?”
  • On this dataset the payback was multi-fold. Your ratio will differ — measure it across two+ races before you trust a slogan.

5. Mumbai 5:24 gap reminder

  • Mumbai 2026 includes a 5:24 gap after Sandbag Lunges (largest transition in the set). Cause not established (queue, stop, bathroom, confusion, or logging).
  • Scientific move: do not moralise unannotated gaps. Do annotate next time so the dataset stays honest.

Race-day card (print / screenshot)

  1. Early station HR/RPE caps: ________ / ________ / ________
  2. Wall Balls target time: ________ · expected HR band: ________
  3. Roxzone total goal: ________ (flag any gap > 90s)
  4. Post-race: Wall Balls time ____ HR ____ · notes ________

Honesty line: one athlete, Indian venues, Apple Watch optical HR. Direction of the signals is what travels; absolute numbers are mine.

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