HYROX's stall accelerates due to the "90 minute wall"
Following #1 and #2, this third article focuses on pacing. Public data shows late-race slowdown accelerating around the 90-minute mark, so we organize practical training priorities to break through that wall.
Main points of this article
- Run8 stall rate is+20.0% with Sub-70、+27.6% with Sub-90、+37.2% with Sub-100。
- The difference between Sub-90 → Sub-100 (+9.6pt) is larger than the difference between Sub-60 → Sub-70 (+3.1pt), and the stall increases non-linearly.
- In the Quantile analysis, the coefficient of Run8 isQ10:2.71 → Q90:3.35（+23.6%）increased to
- In the Sub-100 zone, it is more effective in the short term to create a distribution that does not collapse in the final stages than to run fast.
table of contents
1. Why does the “90 minute wall” separate records?
HYROX cannot push through with just the momentum of the early stages. In the final stages of the race when fatigue piles up, when the run, event, and judgment start to fail at the same time, The stalls will chain together and your time will drop all at once.
Data shows that stalling is not linear. There is a tendency for the rate of decline in Run 8 to suddenly increase after around 90 minutes. This is the so-called "90 minute wall."
What this diagram shows is not a "lack of guts" but a problem with allocation design. In other words, even with the same running power, it is possible to stay in front of the wall by simply changing the distribution.
2. Stall pattern that tends to occur around Sub-100
The head difference of Run 8 based on Run 1 is especially large for Sub-100. Furthermore, as shown in the figure below, it can be seen that the slower the layer, the greater the variation (width of stall swing).
The following three things are common among players aiming for Sub-100.
- I raised it more than expected in Runs 3-4 and started walking in Runs 7-8.
- Respiratory recovery after an event is delayed, causing further decline in the early stages of the next run.
- There was a long stop during the Wall Balls in the final stages and I was unable to create a pace to restart Run 8.
Here, it is more important to improve reproducibility in the final stages than absolute speed.
3. Where to start to grow in the shortest time?
In Quantile regression, the "place where it works" changes between the fast layer (Q10) and the slow layer (Q90). In particular, the Run8 coefficient increased from 2.71 to 3.35 (+23.6%), indicating that the slower the layer, the greater the influence of run collapse at the end.
In actual combat, it is effective to tackle in the following order.
- Zero walking in Run7-8: Prioritize continuity over speed.
- Respiratory reconstruction 30 seconds after the event: Stabilizes the entry of the next run.
- Final stage Wall Balls split fixed: Stop the stall chain.
The goal is not the ``fastest lap,'' but rather a ``lap composition that will not collapse until the end.''
4. 4 week plan (90 minute wall countermeasures)
Expect 2-3 HYROX-specific sessions per week. The goal is to reduce late-game stalls and increase reproducibility.
Week 1: Visualizing the current situation
- Test set:Run5 → Row → Run6 → Lunges → Run7 → Wall Balls → Run8
- Recorded items: Run8/Run1 ratio, Run7-8 walking seconds, number of Wall Balls stopped
- Run8 records not only average pace but also entry into the first 200m
Week 2: Create a stable distribution
- Repeatedly practice entering Run 1-2 with a sense of leeway.
- Fixed breathing reconstruction rule for 30 seconds after the event (e.g. restart after 3 breaths)
- Fixed Wall Balls split to reduce number of stops
Week 3: Reproducing under fatigue
- 3-4 1km Run + Burpee BJ (shortened)
- 3 1km Run + Wall Balls (shortened)
- The evaluation is not "fastest" but "doesn't walk to the end"
Week 4: Check with race specifications
- Re-run test under the same conditions as Week 1
- Improvement target: Run8/Run1 ratio, 200m in Run8, number of Wall Balls stopped
- Clarify the upper limit of the day's pace as a numerical value (preventing it from increasing too much at the beginning)
5. Race day running rules
- Runs 1-2 are not "earning sections" but rather preparation sections for the final stage.
- Don't raise it too much in Run3-4. If breathing becomes irregular, return to normal position immediately.
- Run 7 will start with a 200m limit, and Run 8 will aim for zero walking.
- Wall Balls lowers the failure rate by splitting and fixing rather than completing consecutively.
- In the final stage, prioritize your own reproduction rules, not those around you.
6. Common mistakes and how to fix them
| failure pattern | The scene of waking up | How to fix |
|---|---|---|
| Overpacing in the early stages | Run1-4 | Enter Run 1 a little later than the target and match it with Run 2 |
| Walking starts in Run8 | final stage | Hold down the 200m at the beginning of Run 7 and fix your breathing in Run 8. |
| No reproducibility of stall | whole lace | Record Run8/Run1 ratio and walking seconds each time to manage trends |
| Collapse with Wall Balls | final stage | Fix split reps and decide which rep to restart in case of failure |
7. Three numbers to track with HYFIT
- Run8 / Run1 ratio: Central indicator for measures against the 90-minute wall.
- Run7-8 walking seconds: The beginning of collapse can be visualized.
- Wall Balls stop count: Early warning of late stage chain stall.
If these three things are improved at the same time, the reproducibility of time reduction will increase in the Sub-100 band. On the other hand, if any of them is deteriorating, it is safer to correct the distribution before adding load.
8. Frequently asked questions
Q. Will I be able to break 90 minutes if I just improve my running ability?
Running power is necessary, but in the Sub-100 range, it is more effective in the short term to stop the collapse in the final stages. It is effective to first prepare the distribution and stall management, and then build up running power.
Q. How can I use Quantile results in practice?
Prioritize elements with high coefficients in layers close to your band. For the Sub-100 band, it is highly effective to prepare for Run8 collapse suppression first.
Q. How much will change in 4 weeks?
Although there are individual differences, athletes who can reduce the number of seconds they walk and the number of stops can often aim to shorten their time by 1 to 3 minutes.
Conclusion of this article
- Stalls tend to increase non-linearly around 90 minutes, and in the Sub-100 zone, suppressing collapse at the end is the top priority.
- Short-term improvements will be more reproducible if you first solidify ``design to avoid walking in Run 7-8'' rather than ``running faster.''
- By tracking three indicators at the same time: Run8/Run1 ratio, walking seconds, and number of Wall Ball stops, it will be easier to make improvements for the next race.
Mini terminology explanation
- Sub-100: Complete HYROX in less than 100 minutes.
- Sub-90: Complete HYROX in less than 90 minutes.
- Quantile regression: A method to check the difference in ``effective elements'' between fast and slow layers.
- Run8/Run1 ratio: A practical indicator showing the degree of stalling in the final stage.
Notes on method and interpretation
The numbers in this article are based on statistical analysis of public race results. Although it does not directly prove individual cause and effect, It is quite effective for practical use in determining practice priorities.
Data source
Yamanoi, S. (2026). Winning Strategies in HYROX: A Machine Learning Approach to Race Performance Optimization. Zenodo. DOI: 10.5281/zenodo.18683662
Turn your analysis into your next race result
By recording each section with HYFIT, you can track the effectiveness of your 90-minute wall preparation until the next race.
