PREPARE FOR HYROX

Race Day

Race Day

​​HYROX was created as the Fitness Race for everybody, but let’s not forget –  it is still a fitness race that requires training and preparation for both the strength and endurance elements. The Race Format of 8 x 1km of running and 8 functional workouts is the ultimate challenge of both strength & endurance, where your body is pushed to the limit. Sports Director Mintra Tilly – the face behind the race design – will provide you with tips & tricks to help you prepare on your journey.

50% is running

Some love it, whilst others would rather not think about it at all! A HYROX race consists of 8km of running – split into 1km and repeated 8 times. So it’s time to integrate running into your training to build up your cardio, as the average athlete completes HYROX in 90 minutes. It is also important to experience running under fatigue – especially after strenuous functional workouts, so it is essential to simulate the race experience at home or in the gym. Ever wondered how you run after pushing a 125kg sled for 50 metres or after your heart rate spikes during 80m of Burpee Broad Jumps? If not, it’s time to mix up your training and you will see yourself start to enjoy your running more and more…

familiarize yourself with the movement standards

It is important to familiarise yourself with the HYROX movement standards so ensure that you train each functional workout with the correct form and technique, and focus on avoiding incorrect movements and potential injuries. Experiment in the gym with your official HYROX Coach with various techniques that can be applied to find the one that works best for you

Don't start too fast

We see it time and time again! People running a Personal Best during the first kilometre and pushing themselves hard through the 1000m SkiErg. Who wouldn’t? The energy, the atmosphere in the venue, the music & the friends and family cheering you on. Nevertheless, it is essential to remember that HYROX is an endurance event, comparable to a half marathon or an Olympic distance triathlon. So pace yourself, find your rhythm, control your heart rate, and you will perform at your best.

rest, eat and stay hydrated

During your training periods in the build-up to your race and on event day, do not forget to rest, eat and stay hydrated. With race day in particular, you should take into account that you may want to arrive a few hours before your start time to cheer on your friends & take in the event atmosphere, but beware… your start time will come before you know it! This is why it is fundamental that you drink plenty of water and don’t use up too much energy, so you can arrive at the Start Zone feeling fresh and ready to go.

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