Congratulations on your first Hyrox competition! For those unfamiliar with the concept, Hyrox is a globally recognized fitness competition that combines functional fitness with running. The competition is held in indoor arenas and challenges participants to run eight 1-kilometer laps, each followed by a functional fitness exercise. You can compete on your own, in pairs or in a team of four. Hyrox offers two levels of difficulty: the standard format and Pro Hyrox, with heavier weights for an added challenge.
Stepping into your first Hyrox can be both exciting and a little overwhelming. To help you feel confident and prepared, I’ve put together 10 essential tips to set you up for success. Let’s dive in!
1. Make sure you know the sequence
Hyrox consists of eight 1-kilometer runs, each followed by one of these functional exercises:
- SkiErg
- Cantilever racks
- Cantilever racks
- Burpee Broad Jump
- Rowing
- Farmers’ Clothing
- Sandbag Lunges
- Wall Balls
Make sure you are familiar with the order and proper execution of each exercise. I always had it written in my hand, even though the stations are numbered, so it should be easy to see where you are. The rules include specific requirements, such as touching the ground with your knee during lunges or reaching at least a horizontal squat position during wall balls. You can find all the rules on the official website. Start by practicing the exercises correctly to avoid learning bad habits or worse penalty time for doing it wrong.
2. Create a training plan
Preparing for a Hyrox competition requires a well-thought-out plan that builds your strength and endurance without overtraining. Ideally, you should start at least four months before the event with exercises tailored to the unique demands of Hyrox. This does not mean just doing Hyrox exercises; you should have a well-structured plan that includes Hyrox-specific workouts, running workouts and strength training. If you need a plan, I can help.
Hyrox is a challenging event and without a structured approach, it is easy to lose focus and not reach your full potential. With the right preparation, you will be ready to perform well on race day!
3. Don’t underestimate the running part
If you have a strength-based background, don’t forget the 8 x 1 km run. Most of your time can be gained or lost while running, so for a fast Hyrox time you need strong splits. The best way to train for Hyrox is a mix of long, slow endurance runs to build endurance, combined with tempo runs and interval training for speed and anaerobic power. Hyrox is definitely a running race and building endurance is a slow process, so put on those running shoes and prioritize your running training!
4. Don’t start too soon
One of the most common mistakes in Hyrox is starting too soon. Most participants spend about 1.5 hours on the course, which requires sustained high performance. Two of the hardest exercises, the lunges and wall balls, are at the end, so if you start too fast, you may not have enough energy to perform them effectively. Learn to pace yourself during the workout. Personally, I like to set my watch to laps so I know I’m not going too fast. It also helps you not to run a lap short or a lap longer if you know where you are. When I feel my heart rate getting out of control, I take 5-7 seconds where I stop and look at a fixed point in space and breathe in and out while saying the word “recovery” in my mind. It can be any word of course, this happens to be mine. Yes, I am 5-7 seconds behind at this point, but I know I will get it back because I have slowed my heart rate and can perform better.
5. Make sure you have a strategy
Hyrox requires a well-thought-out strategy. It’s not just about your own pace, but determining the most efficient way to tackle each exercise.
For example, do you step up during burpee broadjumps or jump back up? Do you push the sled with bent elbows or do you twist your arms around the sled? How will you lay out your wall balls so you don’t break down? You need to make these decisions during practice, not on race day. Keep in mind that you will be more exhausted during the competition. For example, my wall balls are 40, 20, 20, 20. I start with 40, then drop it every 20 reps, take a breath, shake out my arms and pick it up again. With a clear plan, you will go through each phase of the competition with confidence and focus.
6. Test your racing outfit
What you wear on race day can make a big difference in your Hyrox performance. That is why it is essential to test your equipment, both clothing and shoes, during your training sessions.
Think about what you feel most comfortable with: do you prefer shorts or leggings? As for shoes, the right pair is crucial. They should offer enough grip for pushing the sled, stability for walking lunges and you should be able to run efficiently with them. Don’t rely on what others are doing; find out what works for you. Hyrox promotes a specific shoe from Puma, but this shoe is just not for everyone, so choose what suits you!
Also, don’t wear what looks nice in pictures, as you will never look nice because you are working hard, sweating and making ugly faces;) The right outfit will make you feel confident and ready to give it your all on race day!
7. Warm up and cool down
Before the race, use the designated warm-up area to prepare your body. Take the time to warm up properly to prevent injury and get your body and mind ready for an hour and a half of intense activity. Stretch after the race to reduce muscle soreness and stiffness. Because I am a slow starter, I always run slowly for five to 10 minutes, then rest for 10 minutes and then start. This works for me because otherwise my first lap is extremely slow. Figure out what works for you and do that. Not warming up is not a real strategy, even if it works for you!
8. Nutrition and hydration for Hyrox
Proper nutrition and hydration can make or break your performance in a Hyrox race. Here’s how to fuel your body to ensure you are at your best on race day.
In the days before the race
Concentrate on balanced meals with carbohydrates for energy, protein for muscle recovery and healthy fats for long-lasting fuel. Hydration is equally important, drink plenty of water in the days leading up to the race. However, do not drink too much right before the race to minimize the risk of awkward urination breaks mid-race. It’s important to eat plenty of carbohydrates so that your glycogen stores are up when you start. But “carb loading” 3-5 days in advance, like you would do at a marathon, is not for me personally. It just makes me feel slow and heavy, and since it doesn’t take me more than 1.5 hours, it’s not really necessary to do it. It’s good for you to eat more carbs than you normally would, though, so bring on those pancakes!
Race Day Breakfast
Start your day with a high-carb breakfast of simple, low-fiber foods such as white bread, bagels or rice cakes. This will give you the energy you need without upsetting your stomach. Avoid high-fiber foods because they can cause digestive problems during the event. If you have an early race, make sure you have a carbohydrate-rich dinner because you may not be able to eat well in the morning because of the timing.
Pre-race snack
About 30-60 minutes before the race take a small carbohydrate-based snack for an energy boost. A banana or an energy gel works well, but make sure you’ve tested the gel during training to make sure it’s good for your body. It’s terrible when your stomach gets upset from a gel during a Hyrox. Personally, I take a banana an hour beforehand and a gel about 30 minutes beforehand. This is the perfect amount of fuel for me, working exactly when I need it.
During the race
During the race you probably won’t need to eat, but hydration is crucial. Stay hydrated without overdoing it, there is no need to stop for water after every segment, but do watch out for dehydration as it will have a big impact on your performance. You can bring an extra gel in case you want an extra energy boost, but remember that it takes 30 minutes for this to take effect!
If you follow these guidelines, you will have the energy and focus you need to cover every mile with confidence.
9. Mental preparation for the race
Mentally prepare yourself for the challenge. Visualize yourself successfully completing each exercise. Before the competition, take some time for positive self-talk; it can help you stay focused and calm during the event. There is more than enough evidence that positive self-talk before competition can be very effective and it is done by many professional athletes in different sports. If it’s good enough for them, it’s good enough for me.
10. Enjoy the experience
Hyrox is incredibly fun and addictive! It’s really exciting to challenge yourself. Enjoy the atmosphere, competition and camaraderie. Hyrox fosters a pretty supportive community where participants encourage each other. Even if you don’t achieve your desired result, be proud of what you have accomplished. Being able to complete a Hyrox is an accomplishment in itself. Not many people can do that.
With these tips, you will be well prepared for your first Hyrox competition. Good luck and enjoy the journey!
