How To Track HYROX On Garmin | Accurate Splits, Simple Setup

Use one activity with manual laps at each run-to-station switch, then review lap times in Garmin Connect to see clear splits for each segment.

HYROX looks tidy on paper: run 1 km, hit a station, repeat until you’ve done eight runs and eight stations. On a watch, it can turn into one long blob if your settings fight the format. GPS is great on the run legs. Stations mix pushing, pulling, carries, and erg work that don’t map cleanly to a single sport mode.

This setup keeps your file readable even when you’re smoked. You’ll finish with repeatable segment times, steady heart-rate data, and a single activity you can compare across races.

What A “Good” HYROX File Looks Like

Decide what you want to learn from the activity before you change settings. Most athletes want three things:

• Run splits: eight 1 km segments you can compare across events.
• Station time: a time block for each station, even when distance is messy indoors.
• One file: one start and one finish, not a pile of mini-activities.

If you chase perfect indoor distance, you’ll spend the race fighting your watch. If you chase clean split times, you’ll get data you can use.

Tracking HYROX On Your Garmin With Clean Segment Splits

The simplest method is manual lap control. Start one activity, then press LAP at the same moments each time: when you enter a station, and when you exit to start the next run. That gives you 16 laps: Run 1, Station 1, Run 2, Station 2, and so on.

If you want step prompts on the screen, you can build a custom workout in Garmin Connect and send it to your watch. Garmin’s official instructions show how the workout builder works and what each step can contain. Creating A Custom Workout In Garmin Connect is the cleanest reference for that flow.

You don’t need a workout to get lap splits. Manual laps alone work on almost each Garmin that has a lap button. A workout mainly adds prompts and step names that make post-race review faster.

Pick The Activity Profile That Fits Your Race

Choose a profile your watch handles well for a long mixed session:

• Run: best pace fields and GPS behavior on the run legs.
• Cardio: steady recording with fewer run-only alerts.
• HIIT: useful if your watch offers interval-style screens you like.

If your watch includes a HYROX profile, use it. If not, “Run” is still a solid pick because pacing errors show up most on the run legs.

Use A One-Button Rule You Can Repeat

Keep it simple. Odd laps are runs. Even laps are stations. Press LAP once at each switch and keep moving.

If you miss a press, don’t stop your activity. Press at the next switch and return to the rhythm. One missed lap still leaves you with useful pacing data.

Race Format Moments Worth Marking

HYROX repeats the same pattern across events: a 1 km run followed by one functional station, eight times. HYROX describes this standard structure on its own page. The Fitness Race lays out the run-plus-station sequence you’re recording.

Choose one transition cue and stick to it. Many racers press LAP at station entry. Others press at station exit. Either works if you do it the same way all day.

Table: Segment Plan That Creates Clean Laps

Race Segment	What To Track On Watch	Lap Button Timing Cue
Run 1 (1 km)	GPS pace, heart rate	Press LAP at Station 1 entry
Station 1 (SkiErg)	Time only, heart rate trend	Press LAP at station exit
Run 2 (1 km)	GPS pace, cadence	Press LAP at Station 2 entry
Station 2 (Sled Push)	Time only	Press LAP at station exit
Run 3 (1 km)	GPS pace	Press LAP at Station 3 entry
Station 3 (Sled Pull)	Time only	Press LAP at station exit
Run 4 (1 km)	GPS pace	Press LAP at Station 4 entry
Station 4 (Burpee Broad Jumps)	Time only	Press LAP at station exit
Run 5 (1 km)	GPS pace	Press LAP at Station 5 entry
Station 5 (Row)	Time only	Press LAP at station exit
Run 6 (1 km)	GPS pace	Press LAP at Station 6 entry
Station 6 (Farmer’s Carry)	Time only	Press LAP at station exit
Run 7 (1 km)	GPS pace	Press LAP at Station 7 entry
Station 7 (Sandbag Lunges)	Time only	Press LAP at station exit
Run 8 (1 km)	Hold form, hold pace	Press LAP at Station 8 entry
Station 8 (Wall Balls)	Time only	Stop activity after the finish chute

Settings That Keep Your Splits Clean Indoors

Most messy files come from settings that try to “help” in the wrong way for indoor racing.

Turn Off Distance-Based Auto Lap

Auto Lap at 1 km can fire early when GPS drifts inside a hall. Manual lap presses stay tied to the course flow, not to a noisy distance trace.

Turn Off Auto Pause

Transitions are part of your race time. Auto Pause can cut chunks out when your pace drops during stations. Keep recording continuous from start to finish.

Enable Button Lock After You Start

Sleds, carries, and wall balls can bump buttons. A button lock stops accidental pauses. Practice turning it off while moving so you don’t stall in a lane.

Keep Data Pages Simple

Busy screens slow you down. A clean run page often works best:

• Current pace
• Lap time
• Heart rate

For stations, lap time plus heart rate is enough. If you want one extra field, use lap average heart rate so you can see how hard each station hit you.

Heart Rate Strap Or Wrist Sensor

Wrist sensors can struggle when you grip and brace. A chest strap keeps heart-rate data steadier during sled work and carries. If you don’t own one, skip it. The lap times still tell the story.

Custom Workout Option: When It Helps And When It Doesn’t

A custom workout helps when you want prompts like “Run 1” and “SkiErg” on the watch face. It can also group your steps neatly when you review the file later.

Use time-based steps, not distance-based steps. Time caps stay stable indoors. Set each step with a generous limit so you never hit the cap mid-station. You’ll still press LAP to advance to the next step at the transition.

If prompts annoy you, skip the workout. Manual laps plus a clean data screen is plenty.

Start Line Routine That Avoids Early Glitches

• Charge up: mixed sessions can drain older devices faster than a normal run.
• Get a GPS lock outside: wait for a lock before you head into the hall.
• Check your buttons: start, LAP, and button lock should feel natural with sweaty hands.
• Start recording a few seconds early: you can trim warm-up time later if you care.

During The Race: The Button Plan That Won’t Fall Apart

Once the horn goes, simplify everything. Run, work, press LAP at the same cue, repeat.

If You Miss A Lap Press

• Press LAP at the next switch.
• Keep all later presses on schedule.
• After the race, treat the merged lap as two segments stuck together.

Don’t stop to “fix” your watch mid-race. Fixing it costs more time than one imperfect split.

Pause Only For A Real Problem

Pausing can break your lap rhythm. Leave the watch running unless you must stop for something like a shoe issue or a loose strap. If you pause, resume once and return to the LAP pattern.

After The Race: Turn Laps Into Training Decisions

Sync your activity, then go straight to laps. Laps show where time moved, even when indoor GPS distance wanders.

Three Pass Review

• Pass 1: total time and average heart rate for a quick effort check.
• Pass 2: the eight run laps to see pacing drift from Run 1 to Run 8.
• Pass 3: the eight station laps to spot the biggest time leaks.

Then pick one fix for next time. Keep it concrete. If Run 6 fell apart, train short run segments right after sled work. If wall balls crushed you, practice sets under fatigue with short rests.

Table: Quick Checklist For A Smooth HYROX Activity

Item	Race-Day Choice	Reason
Lap Method	Manual LAP at each transition	Repeatable run/station split times
Auto Lap	Off	Prevents drift-triggered laps indoors
Auto Pause	Off	Keeps transitions recorded
Button Lock	On after start	Avoids accidental pauses
Run Data Page	Pace + lap time + heart rate	Fast pacing checks while moving
Station Data Page	Lap time + heart rate	Tracks station effort cleanly
Heart Rate Source	Chest strap if available	Steadier readings during grips
Workout Prompts	Optional custom workout	Step names help post-race review

Common Tracking Problems And Simple Fixes

Indoor Distance Looks Off

That’s normal in big halls. Use lap time as your anchor. If you want a cleaner trace, start the activity outside, wait for a lock, then head in. Still expect some drift once you’re deep indoors.

Buttons Are Hard To Press

Rehearse the LAP timing on training days. Wear the watch one notch tighter so it doesn’t slide. If your model allows it, try a grippier band for sweaty sessions.

Workout Steps Ended Early

If you used distance goals, indoor drift can end a step too soon. Use time-based steps and advance them with LAP presses.

Wrap-Up: A Repeatable Tracking Setup

Start one activity, keep it running, and press LAP at each station entry and exit. Pair that with Auto Lap off, Auto Pause off, and a button lock after the start. You’ll finish with splits that make sense and a file you can compare across races.