What to actually expect on Hyrox race day in Cape Town

The Cape Town event is one of the toughest on the Hyrox calendar — humidity, a floor that's usually warmer than you'd like, and a run loop that has just enough elevation change to bite you in the second half.

First-timers almost always go out too hard on the first two runs. If you look at your finish times across the eight run segments, you want the last three to be within about ten seconds of your first three. Very few first-timers actually do this.

For pacing our Hyrox Prep members, we work backwards from a target finish time and set specific splits for each run and each station. It removes almost all of the race-day decision-making, which is exactly what you want when your legs are already burning.