HYROX Race Day: What to Expect

Before You Arrive:

• Double-Check Everything: Ensure you have your race bib, ID, any required waivers, comfortable athletic clothing, appropriate footwear (consider both running and stability for the stations), and any personal nutrition or hydration you plan to use.

• Plan Your Travel and Arrival: Give yourself plenty of time to get to the venue, find parking, and register. Rushing will only add unnecessary stress.

• Know the Schedule: Familiarize yourself with the event schedule, including your wave start time (if applicable).

• Fuel and Hydrate Properly: Stick to your pre-race nutrition plan. Don't try anything new on race day. Ensure you're well-hydrated.

• Mentally Prepare: Visualize yourself going through the race, focusing on your pacing and transitions. Stay positive and trust your training.

At the Venue:

• Registration and Bib Pick-Up: Follow the signs to the registration area. You'll likely need to show your ID to collect your race bib and any other event materials.

• Warm-Up Area: Take advantage of the designated warm-up area. This is crucial to get your body ready for the demands ahead. Include light cardio, dynamic stretches, and some movement patterns similar to the HYROX stations.

• Course Familiarization (If Possible): If the venue allows, take a quick walk around the competition floor to get a sense of the layout and the order of the stations.

• Bag Drop: Locate the bag drop area where you can safely leave your belongings during the race.

The Race Itself:

• The Start: Depending on the event format, you might have a mass start or wave starts. Listen carefully to the instructions from the race officials. Pace yourself from the beginning – it's a long and demanding event.

• The Running Segments: Be prepared for 8 x 1km runs. These runs are interspersed between the workout stations, so your legs will already be fatigued when you start each running segment. Find a comfortable pace you can sustain.

• The Workout Stations: This is where the real challenge lies. Remember the order of the stations and your strategy for each one.

  • SkiErg: Focus on efficient technique to conserve energy. Use your legs and core.

  • Sled Push: Keep your core engaged and drive with your legs. Maintain a consistent pace.

  • Sled Pull: Use your legs and back to pull the sled. Find a rhythm.

  • Burpee Broad Jumps: Maintain a consistent pace and focus on a smooth transition between the burpee and the jump.

  • RowErg: Utilize proper rowing technique, engaging your legs, core, and arms in that order.

  • Farmer's Carry: Keep your core tight and maintain a good posture. Short, quick steps can be more efficient.

  • Sandbag Lunges: Maintain a controlled lunge and keep your core engaged to support the weight.

  • Wall Balls: Find a consistent rhythm and use your legs to drive the ball up.

• Transitions: Minimize your time between stations. Have a mental plan for how you'll approach each station and move efficiently to the next running segment.

• Listen to Your Body: It's crucial to be aware of how you're feeling. If you need to slow down or take a brief rest, do so. Don't push yourself to the point of injury.

• Hydration and Nutrition: If you plan to take on nutrition or hydration during the race, know where the aid stations are (if any) or be prepared to carry your own. Practice your in-race fueling strategy during training.

• The Crowd and Atmosphere: Embrace the energy of the crowd! The atmosphere at HYROX events is often incredibly supportive. Use the cheers and encouragement to your advantage.

After You Finish:

• Crossing the Finish Line: Soak it in! You've accomplished something significant.

• Cool-Down: Take some time to walk around and cool down your body. Gentle stretching can also help with recovery.

• Hydration and Refueling: Replenish your fluids and energy with water and easily digestible food as soon as possible.

• Post-Race Area: There will likely be a post-race area with refreshments, recovery tools, and vendors. Take advantage of what's available.

• Celebrate Your Achievement: You did it! Be proud of your effort and accomplishment, regardless of your finishing time.

  
  

Excited about the HYROX experience? We'll equip you with the perfect training plan!