Training is done. The entry is paid. Now comes the part nobody really prepares for: the practical side of actually getting through a Hyrox event without any unnecessary stress before you even reach the start line.
This is everything you need to know.
The day before
Keep it simple. A short walk or very light movement is fine, but nothing that leaves your legs tired. Eat normally, drink plenty of water, and resist the urge to do one last session because you are feeling anxious about your fitness. Your fitness is what it is. Nothing you do the day before changes that.
Lay out your kit the night before and check it against the list at the end of this article. There is nothing worse than arriving at a venue an hour away and realising your race chip is on the kitchen table.
Sleep matters more than most people give it credit for. If you struggle to sleep the night before a race, which is common, do not panic about it. One bad night has a surprisingly small effect on performance. Two nights before tends to matter more, so prioritise that one.
Getting there
Hyrox events are held in large venues, often on the outskirts of cities where parking and public transport can be unpredictable. Look up the venue specifically rather than relying on the event website description alone.
Give yourself more time than you think you need. Forty-five minutes before your wave is the minimum. An hour is better. You need time to park, find the entrance, collect your race chip, get changed if needed, store your bag, find the warm-up area, and actually warm up. That goes quickly.
If you are driving, check parking in advance. Hyrox venues often have limited on-site parking and it fills early. Some athletes park further away and walk or jog in as part of their warm-up, which is not a bad approach if the distance is manageable.
Registration and race chip collection
You will have received a confirmation email with your race number. Bring it either printed or on your phone. Registration desks are usually straightforward but can have queues, particularly in the hour before popular wave times.
Your race chip is either a small tag that attaches to your shoe or a wristband depending on the event. It records your time at each station and the start and finish. Make sure it is secure before your wave. Losing it mid-race is more disruptive than it sounds.
Bag storage
Most Hyrox venues provide bag storage, usually a staffed drop-off or a bag storage area near the start. Do not bring anything valuable that cannot be left unattended. A small bag with a change of clothes, food and drink for after the race, and anything you need in the warm-up area is all you need.
Leave your phone in your bag unless you are using it for music or tracking. Carrying it during the race is more hassle than it is worth.
Warming up
A proper warm-up makes a real difference, and most people do not do one. The first kilometre of a Hyrox race is not a warm-up. By the time you reach the SkiErg you need to be ready to work, and arriving at it cold will cost you more time than the warm-up took.
Spend 10 to 15 minutes before your wave on the following:
Five minutes of easy jogging to raise your heart rate. A few minutes of dynamic movement, leg swings, hip circles, arm circles, some light squats and lunges. If there are open SkiErg or rowing machines available in the warm-up area, two minutes on each at an easy pace is worth doing. Finish with two or three short accelerations on the running track if space allows.
You should feel warm and loose when your wave is called, not breathless.
Wave starts
Waves go off throughout the day, typically every few minutes. You will be given a specific wave time when you register. Arrive at the start area a few minutes before it, not at the last second.
The start itself is usually a controlled countdown. You will set off with anywhere from a handful to several dozen other athletes depending on the event and the time of day. Earlier waves tend to be smaller and quieter. Mid-morning waves are usually the busiest and loudest.
Position yourself honestly within the wave. If you are expecting a 110-minute finish time, starting at the front only means people pass you in the first kilometre, which disrupts your rhythm more than starting further back does.
On the course
The running track forms the outer perimeter of the venue and the stations are positioned around the inner floor. Signage is generally clear, and marshals are positioned throughout to direct you. If you are unsure where to go, follow the person in front of you or ask a marshal. Do not waste mental energy navigating.
Station queues can form at busy times. If you arrive at a station and there is a short wait, use it. Walk around slowly, keep your legs moving, take a few controlled breaths. Do not stand still and let your body think it is done.
Nutrition and hydration during the race
Water stations are positioned at regular points around the course. Use them. Even if you do not feel thirsty, taking on small amounts of water throughout the race is better than waiting until you feel the need.
For a race lasting 90 minutes or more, some athletes take a gel or chew at around the halfway point. If you plan to do this, practice it in training first. Taking on nutrition mid-race for the first time on race day is a gamble.
Do not eat a large meal within two hours of your wave. A light snack, something familiar and easily digestible, in the hour beforehand is enough.
After you finish
Cross the finish line, collect your medal, and keep moving for a few minutes. Stopping dead is uncomfortable and unhelpful. Walk around, get some water, and let your heart rate come down gradually.
Your results will appear on the Hyrox app and website within minutes of finishing. Your full split breakdown, showing time for each run and each station, will be there too. It is worth looking at while the race is still fresh in your mind.
Eat something within 30 minutes if you can. Your body will thank you.
Race day kit list
Essential
- Race confirmation and number (printed or on phone)
- Running shoes suitable for both running and gym work
- Race chip (collected on arrival)
- Comfortable training kit, nothing new
- Watch or GPS tracker if you use one
Recommended
- Gloves for the farmers carry and sled pull, if you have them
- Liquid chalk or chalk for grip
- A small amount of food for after the race
- Change of clothes and a towel for afterwards
- Water bottle for before the race
Leave at home
- Anything valuable
- New kit you have not trained in
- Headphones if they are likely to fall out, it is more distraction than it is worth
One final thing
The logistics anxiety tends to be worse than the logistics themselves. Hyrox events are well run and the staff are used to first-timers. If something goes wrong, ask someone. The marshals, staff, and most other athletes are helpful.
You have done the hard part. The race is the easy bit.
Not sure what to expect from each station on the day? Our complete guide to the 8 Hyrox stations covers everything. And if you want to double-check your preparation, our complete race day checklist has you covered.