The eight runs in a HYROX race add up to 8 km, and for most racers they are about half the total time. Pacing them well is the single biggest lever on your result.
The problem with run one
The first run is where most people go too fast. You are fresh, the crowd is loud, and running feels easy. A fast first kilometre often feels like a good start, but it raises your heart rate going into the SkiErg and the sled push, and you pay for it for the rest of the race.
Aim for even runs
The goal is to run all eight kilometres at a similar pace. In practice, most racers slow down in the middle of the race, after the sleds, and speed up a little at the end. If your runs are even, you paced well.
Setting a target
A good target is somewhat slower than your normal 10 km pace, because the stations add fatigue. Use your training and past race splits to set it. If you do not have past splits, start conservatively and build from there.
Run one: controlled
Run the first kilometre at or slightly slower than your target. It should feel too easy. That is correct.
After the sleds
Runs three and four, after the sled push and pull, are the hardest. Your legs will feel heavy. Start them gently and let your legs come back. After a few hundred metres you will usually be able to settle into your pace.
The last runs
If you have paced well, you will have something left for the final runs. That is where you can push. It is much faster to pass people on run seven than to be passed on run four.
Use a watch, but carefully
A GPS watch is not accurate inside exhibition halls. Use elapsed time per lap and effort instead. Know how long each lap should take, and check your time as you pass the lap marker.
Training it
Compromised running sessions teach you to hold pace after stations. Threshold runs build the engine to hold it — see threshold runs.
Review afterwards
After the race, look at your run splits. If run one was much faster than the others, next time start slower. See reading your HYROX splits.