Tackling Hyrox: Top Tips to Prepare for your First Event

Competing in your first Hyrox? My Experience and Top Tips

If you're about to compete in your first Hyrox race, you're in for an unforgettable challenge. Hyrox is a unique blend of endurance and strength, combining running with functional fitness movements that will push you to your limits. When I took on my first Hyrox, I was filled with a mix of nerves and excitement, not fully knowing what to expect. Here, I’ll share my personal experience and some top tips that helped me prepare and perform on race day.

What is Hyrox?

Hyrox is an international fitness race that combines 8 km of running with eight functional fitness stations. These stations include exercises like sled pushes, rowing, wall balls, and more, designed to test both your endurance and strength. While the format remains the same, the order and exact requirements may vary slightly based on the specific race category (Open, Pro, Doubles, etc.).

My First Hyrox Experience

I heard about Hyrox through the fitness community and decided to sign up for the challenge. Coming from a diverse fitness background of high-level sport, bodybuilding, triathlon, and running, Hyrox seemed like the perfect next challenge for me. I thought I had an idea of what I was getting into, but the race itself was an eye-opener. The combination of running and functional exercises tested me in ways I hadn’t anticipated. It wasn’t just about pushing my physical limits but also my mental resilience.

Crossing the finish line gave me an incredible sense of accomplishment and a burning desire to improve my time in the next race. Here are some key takeaways and tips I picked up along the way, which I hope can help you prepare for your first Hyrox race.

Top Tips for Competing in Your First Hyrox

Train for Both Strength and Endurance. Hyrox isn't just about lifting heavy or running fast; it’s about doing both back-to-back. Make sure your training includes a mix of strength work (sled pushes, lunges, and wall balls) and endurance work (long runs, interval training, and rowing). Incorporate workouts that simulate the race format, such as alternating between cardio and strength exercises in a circuit style. This will help you get used to the transitions, which are often the hardest part of the race.

Since running makes up a significant portion of the race, prioritise it—especially practicing running with fatigued legs and at a high heart rate after strength stations.

Practice the Specific Movements

The exercises in a Hyrox race aren’t necessarily complicated, but they do require specific skills and techniques to perform efficiently under fatigue. Spend time perfecting movements like sled pushes/pulls, burpee broad jumps, and rowing. For example, when doing the sled push, focus on body positioning and hand placement to maximize power while minimizing fatigue. Practicing these movements in advance will help you save time and energy during the race.

Work on Your Pacing

Pacing is crucial in Hyrox. With 8 km of running broken up by functional stations, you need to find a sustainable pace that allows you to complete all the workouts without burning out. It’s easy to go too hard in the first couple of stations, but this can leave you struggling for the remainder of the race. Once your heart rate is too high, it's hard to bring it down while still performing. Use training sessions to experiment with different pacing strategies, aiming for consistency rather than bursts of speed. If possible, simulate the race format in your workouts to find your ideal pace for each segment.

Don’t Underestimate the Transitions

Transitions between running and fitness stations can make or break your race. It’s not just about how fast you can complete a station, but also how quickly you can get back into running mode afterward. Practice these transitions in training; for instance, go straight from a sled push into a run or from rowing into lunges. The smoother you are with these changes, the less time you’ll lose.

Nutrition and Hydration Matter

Fuelling properly before the race and staying hydrated are crucial for maintaining your energy levels, even though it’s a shorter event compared to a marathon or triathlon. Have a carb-rich meal the night before, and ensure you’re well-hydrated in the days leading up to the event. On race day, avoid trying anything new—stick to foods and drinks you know your body handles well. During the race, hydration stations are available, but keep it quick to avoid losing momentum.

Mental Preparation is Key

Hyrox is as much a mental challenge as it is a physical one. When you're pushing through fatigue, having a strong mindset can help you keep moving forward. Visualize yourself successfully completing each station and crossing the finish line. Break down the race into smaller, manageable segments, focusing on one station or lap at a time rather than thinking about the entire race.

Wear the Right Gear

Comfort is crucial during a Hyrox race. Wear clothes that you’ve trained in and know won’t cause chafing. Lightweight shoes with good grip can make a significant difference, especially during the sled push and pull.

What I Learned

My first Hyrox experience taught me a lot about myself, both physically and mentally. The race showed me areas where I was strong and highlighted aspects of my training that needed improvement. The atmosphere was electric, with fellow competitors cheering each other on, making it not just a personal challenge but a community event.

The key takeaway is that Hyrox is truly a test of all-around fitness, so the more balanced your training is, the better prepared you’ll be. Remember, it’s not about being the fastest or the strongest; it’s about pushing your limits and seeing what you’re capable of.

Final Thoughts

If you’re thinking about taking on a Hyrox race for the first time, go for it! It’s an experience like no other, and you’ll come out of it feeling accomplished, regardless of your time. Prepare well, keep a positive mindset, and enjoy the journey. After all, it’s not just about the finish line, but everything you learn about yourself along the way.

Good luck, and I hope these tips help you crush your first Hyrox race!

Watch the Hyrox Recap Here