Entering a HYROX competition can be daunting, especially for those unfamiliar with the format. We spoke to two experts about the most common mistakes people make and how to prepare yourself to do great at your next HYROX race.
01
How do you train for HYROX?
Jake Dearden of Hyrox
© Sam Arkwright
His advice is to plan your HYROX training with a balance of strength elements like sled pushing and being able to complete walking lunges with interval running. “The training is pretty intense!” he says. “There’s high-intensity weight-bearing movements, including running, and there’s also high-intensity strength movements like sled pushing and farmer’s carries, so there’s a lot of pressure and stress on the body.”
He also warns against focusing too much on your weaknesses when training for the Hi Rocks race: “For a lot of people, the sled may be their weakness – they focus all their energy on perfecting this and don’t focus on the burpee broad jump because they think, ‘it’s just a burpee’ – but it’s incredibly difficult and many people underestimate the skill it takes to get the technique right.”
02
What does your training look like in the week leading up to a HYROX event?
HYROX race week training focuses on getting in shape for the big day and getting as much rest as possible in preparation for the race. To quote Dearden, “Use the week as a deload week, dropping everything down to around 80% effort. Realistically, you can’t build strength the week before an event.”
Jake’s course record (ages 16-24) is 57 minutes 9 seconds
© Sam Arkwright
His view is, “The main goal is to arrive on the day, understand the drill, and feel confident that you’ve worked hard.”
According to Dearden, the race week plan looks like this:
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Monday and Tuesday of race week will focus on technique and transitions
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Go for an easy 5km run on Wednesdays
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Thursday and Friday are two days of rest before the event
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Saturday is race day!
03
What are some typical HRYOX mistakes?
In addition to poor preparation and underestimating the event, many competitors start off at an unsustainable pace and end up burning out early in the event.
Ida Mathilde Steensgaard
© Desiree van den Berg/Red Bull Content Pool
The first time I raced at the HYROX European Championships, I started too fast and I couldn’t breathe properly.
2. Not warming up properly
In addition to not going too fast, a good warm-up before a HYROX race is essential to prepare your body to perform. Ida Mathilde Steensgaard likes to start with a 2-3km run, followed by a more running-specific workout. After that, she moves around to some fitness stations, does a minute or two on the rowing machine and ski erg, and then pushes and pulls a sled down the lanes.
Dearden stresses that learning the rules of HYROX is also important. “Make sure you allow time to master the technique of every exercise or you may be penalized or slowed down,” Dearden says. “For example, walking lunges should be completed by standing up fully in between lunges, rather than being timed under tension and not standing up fully.”
4. Inadequate nutrition and hydration
During a HYROX race, you’ll burn a lot of calories and probably sweat a lot, so make sure you hydrate and refuel beforehand. If you’re wondering what to eat before the start, Ida Mathilde Steensgaard suggests “also having some fast-acting carbs like bananas or dates, because a race over an hour is tough.” She also usually drinks a Red Bull mixed with water 30 minutes before the start. “That way, it seems to kick in at the start and last for the first half of the race.”
Ida Mathilde Steensgaard drinks Red Bull mixed with water before the HYROX.
© Jesper Gronnemark / Red Bull Content Pool
During a race, Steensgaard likes to refuel midway through the competition, after completing the burpee long jump and 5K, right before she gets to the rowing machine station.
5. Inefficient migration
If the transitions between running and exercise stations take too long, it’s time wasted – something you can practice before your event with special HYROX training sessions. Jake Dearden likes to practice the course every 2-3 weeks “to get your body used to the transitions between exercises and start to get fit for the event.”
