HYROX Wall Balls Pacing Guide
Wall balls close out the HYROX race, 100 reps for men at 20lb to a 10ft target and 75 reps for women at 14lb to a 9ft target, arriving after every other station and all eight runs have already drained your legs and shoulders. Pacing this final station is really pacing management for the entire race, since how you handle every station before it determines what you have left here.
Wall Balls pacing table (per rep (100 reps))
| Target finish | Even segment split | Wall Balls pace (per rep (100 reps)) | Avg run pace |
|---|---|---|---|
| 01:00:00 | 3:45 | 2.3s | 7:30/km |
| 01:15:00 | 4:41 | 2.8s | 9:22/km |
| 01:30:00 | 5:37 | 3.4s | 11:15/km |
| 01:45:00 | 6:33 | 3.9s | 13:07/km |
Every value above is calculated from the same even-split math as the HYROX Lab calculator: total race time divided across 8 runs and 8 stations.
Because wall balls are counted in reps rather than measured in metres, the pacing table below expresses the target as a per-rep time rather than a per-distance split, dividing your even segment budget across all 100 reps (the divisor scales for the women's 75-rep count using the same underlying even-split logic). This per-rep figure is a useful pacing checkpoint every 20 reps or so during a set.
Unbroken sets of a manageable size, most recreational athletes do well with sets of 15 to 25, followed by short, planned breaks, produce a more consistent per-rep time than attempting all reps unbroken and then being forced into a long recovery break when form breaks down. The pacing table target is an average across the whole set, so brief, planned rest is compatible with hitting it as long as the rest stays short.
Squat depth is the most common technical fault under fatigue on this station. A shallow squat looks faster on any individual rep but usually draws a no-rep call from judges and, even without judging, produces less powerful hip drive, forcing your arms to compensate and burning out your shoulders faster. Full depth every rep is both the legal standard and, over 100 reps, the more efficient standard.
Ball path consistency matters as much as squat depth. A ball that drifts forward or sideways off the target forces a lunge or a reset to collect it, both of which cost meaningfully more time than the marginal energy saved by an inconsistent release. Practicing a straight, repeatable ball path under fatigue, not just when fresh, is what actually shows up in a race-day per-rep time close to the pacing table.
Because this is the final station, the pacing table numbers here also function as a gut check for the rest of your race plan: if hitting the wall ball target requires shoulders and legs that your sled, carry, and lunge pacing left you without, the fix is not to train wall balls harder, it is to revisit whether you paced the earlier stations too aggressively using their own pacing guides.
Frequently Asked Questions
How many wall ball reps are required to finish HYROX?
100 reps for men using a 20lb ball to a 10ft target, and 75 reps for women using a 14lb ball to a 9ft target, both performed from a full squat with hip and arm extension on release.
Should I do HYROX wall balls unbroken or in sets?
Most recreational athletes hold a more consistent per-rep time with planned sets of 15 to 25 reps and short breaks than by attempting the full count unbroken and risking a long, unplanned recovery break when form breaks down under fatigue.
Why do my wall ball reps get called as no-reps late in a workout?
Shallow squat depth is the most common fault under fatigue, since a shorter squat feels faster per rep but reduces hip drive and often fails to meet the required depth or target height. Full-depth reps are both the legal standard and, over 100 reps, the more energy-efficient one.
More station pacing guides
Read the Wall Balls technique guide - plan your full race with the calculator