HYROX time reduction is determined by "Roxzone and Sled"

1. Why “Roxzone and Sled” first?

When it comes to reducing HYROX time, the first thing that comes to mind is improving run pace. Of course, running ability is necessary, but if you look at the published data, running is not necessarily the only place where time differences can be large.

In particular, the tendency of Japanese players is that the difference between Sled Push/Pull and Wall Balls is larger than the difference between runs. Furthermore, you can see the structure that continues to drop seconds in Roxzone. In other words, the result of the next race will change just by ``recovering the seconds you were throwing away'' before ``getting faster.''

This result shows that time differences are not determined solely by running ability. At any level, the more you improve your ability to maintain the event in the final stages and the accuracy of your transitions, the easier it will be for you to improve your results even with the same running ability.

2. Roxzone stall pattern that tends to occur around Sub-100

The time per station in Roxzone increases almost gradually as you lower the level. The Sub-60 takes 21.8 seconds/station, while the Sub-100 takes 42.7 seconds/station. Even if the difference seems small at one time, it cannot be ignored when it accumulates over eight stations.

There are three stall patterns that are common around Sub-100:

• After finishing the station, stop at Roxzone without deciding what to do next.
• After being sled, breathing and grip strength deteriorate, delaying the decision to restart.
• The transition after Wall Balls failure is slow, and Roxzone and next run are consecutively worse.

Improving VO2max is effective in the long term, but in the short term of 4 weeks, Roxzone and reducing the number of stops are often effective first.

3. Where to start to grow in the shortest time?

Looking at the segment differences between Japan and the rest of the world, the priorities are clear. First Sled Pull, then Sled Push, then Wall Balls. This order has a practical meaning, not only because the difference is large, but also because the return on training investment is quick.

If you want to change your allocation for just 4 weeks, I recommend the following order.

1. Sled Pull: Eliminate stops by fixing the tempo.
2. Sled Push: At the start, hold back your full strength and push through at a constant pitch.
3. Wall Balls: Fixes the division and prevents long stops.
4. Roxzone: Fix the flow line and procedures and don't waste seconds.

This order will serve as a map for first-timers to see where to start, and for experienced players it will serve as a checklist for where to complete the second.

4. 4 week plan (Aiming for Sub-100 → Sub-90)

This is a short-term plan that assumes HYROX-specific sessions 2-3 times a week. The goal is not to create a high-intensity personal best, but to create a "zero-stop design" that can be reproduced in a race.

Week 1: Visualizing the current situation

• Test set:Run5 → Sled Pull → Run6 → Sled Push → Run7 → Wall Balls
• Recorded items: Roxzone total seconds, Sled stops, Wall Balls failures, Run7 pace
• Note not only the time but also ``why it stopped''

Week 2: Fix Sled Endurance

• Sled Pull fixes the rope length and number of steps so you don't lose your rhythm.
• Sled Push sets pitch targets every 10m to avoid overpacing in the early stages
• Wall Balls are split and fixed (e.g. 20-15-15-10-10-10-10-10)

Week 3: A week to shave Roxzone

• Roxzone measurement on every set, aiming to save 2 seconds per station
• Fixed order of replenishment, chalk, and wiping operations
• Make a declaration before starting the first rep of the next event to eliminate hesitation.

Week 4: Check with race specifications

• Re-run test under the same conditions as Week 1
• Improvement target: Roxzone -30 to 60 seconds, Sled stoppage halved, Wall Balls long stoppage zero
• Choose only one topic for the next cycle (don't add too many at the same time)

5. Race day running rules

1. Run1-2 is not used as a profitable section, but as a section that will not collapse.
2. The Sled system prioritizes zero stopping over maximum speed.
3. Roxzone doesn't sprint. Maintain a flow line with zero hesitation.
4. Wall Balls is based on the premise of division from the beginning. Don't be too focused on completing consecutive races.
5. For Runs 7-8, prioritize zero walking over pace.

6. Common mistakes and how to fix them

7. Three numbers to track with HYFIT

• Roxzone total: It is relatively less dependent on physical strength and can be easily improved in a short period of time.
• Sled stop count: You can detect a lack of strength and endurance the earliest.
• Wall Balls long stop count: Effective as a sign of collapse in the final stage.

If you improve these three things at the same time, there is a high probability that your overall time will improve. On the other hand, even if you only get faster when running, if these three things worsen, it will be difficult to improve in the actual race.

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.