#12: 11 Actually-Practical, Not-So-Obvious Tips for Hyrox Newcomers
I ran my eleventh Hyrox race last Sunday. Here are the lessons I've learned since running my first race back back in February 2020.
Last Sunday in Toronto, I crossed the finish line of my 11th Hyrox race. Since February 2020, I have run 10 singles races — 5 open and 5 pro — and one mixed doubles race. When I ran my first race in Dallas, I definitely wasn’t sure what I’d gotten myself into (nor did I know that I would become obsessed with this sport and the world of hybrid fitness racing). Along the way, I’ve picked up a few lessons—some learned the hard way—that I wish someone had shared with me before my first race.
If you're new to the Hyrox scene, welcome aboard! You're about to dive into one of the most challenging yet fulfilling fitness events out there. If you’ve done Hyrox before and are looking to improve your race, keep reading — you might find some useful information here that you hadn’t thought of before.
Here, I’ve compiled a list of 11 actually practical, not-so-obvious tips based on my own experiences. These are my personal nuggets of wisdom that might just make your first or next race more enjoyable, and maybe even a tad faster.
Tip #1: Chill out on the SkiErg and Rower stations.
A data scientist and Hyrox enthusiast actually ran an analysis to figure out which stations “matter the most”. Both SkiErg and Rower have the least variance out of all exercises — this means that pushing hard for a slightly better time on these stations might not be worth it.
My advice? With the SkiErg being the first station, you shouldn’t be going out too hard anyways — don’t forget that Hyrox is an endurance race. And use the rower— at the midpoint of the race — as a chance to reset. Let it be your moving recovery station where you can catch your breath and refocus — it is the only point during the entire race that you get to sit down.
Tip #2: Get your legs comfortable with running after the sled push and lunges.
Aka compromised running! These two stations (and wall balls, but luckily the finish line is right after 100 of those) are going to tax your legs the most. Get comfortable with transitioning from heavy sled pushes and weighted lunges into aerobic runs.
Tip #3: Train sleds heavier than competition weight.
Sorry to break it to you, but pushing a 225/335/445 pound sled in a Hyrox race is going to feel a lot heavier than it does in your training gym for two reasons: The main reason is that the carpet-like turf material used in Hyrox races has significantly more traction than your standard gym turf material. The second is that your legs will likely feel a lot more gassed during a race than in training, even if you’re frequently practicing compromised running. Load up those sleds, get comfortable with pushing and pulling a lot more weight than Hyrox competition standards. Future intra-race you will thank you later.
Tip #4: Walk back the sled pull.
I have seen too many newcomers to Hyrox try to conquer the sled pull with just their arms, when the majority of the 50 meters covered should come from leaning back and driving through your quads. Here’s a good video on the biomechanical breakdown of the sled pull that will explain the walk-back method much better than I can in words:
Tip #5: Refuel intra-race.
Regardless of how much I carb load the night before or morning of racing, I now run with gummy bears or Honey Stingers Chews tucked in my sports bra or pocket of my shorts for quick, digestible carbs intra-race and wish I had started doing this sooner. Gels are too messy for Hyrox — I use them for road running but it really only works for monostructural movement.
Tip #6: Wear the right shoes.
Your competition shoes need to do three things for you. (1) You need to be able to run in them and run well (half the race is running) — so they need to be good running shoes, (2) they need sufficient traction to grip the carpet/turf on sled pushes and pulls, and (3) they need just enough stability for you to do lunges, burpee broad jumps, wall balls, etc — this means those super plush and bouncy marathon shoes might not be the best option.
Personally, I prefer racing in the Saucony Endorphin Pro 4s. I have also heard great things about the Puma Nitrate Deviate 3s and the Saucony Endorphin Speed 4s (I personally use these as my threshold running shoes so can vouch for them there, but have never raced in them).
Tip #7: Practice Hyrox movements in your racing shoes.
If you are like me and regularly switch from your running shoes to cross trainers or lifting shoes for strength and MetCon sessions, you might want to spend some workouts in the weeks leading up to race day doing Hyrox movements in your racing shoes — especially knee hinge movements like lunges and wall balls. Your feet and ankles are going to be less stable in your racing shoes than in cross trainers, so get comfortable with how those movements might feel different in your running shoes and figure out if you need to adjust your form for better stability.
Personally, I also have a different foot “plate” setting on the rower in my running shoes than I do in my lifting shoes. Who would’ve thought, right?
Tip #8: Bodies are different. What works for someone else might not work for you.
I tried something new last weekend and it did not go well for me. Burpee broad jumps have always been a strength of mine in Hyrox because (1) I’m short and closer to the ground and (2) it’s the only station where I am not disadvantaged due to my size because it’s 100% bodyweight (for context, I am 5’1 and cannot seem to get the scale to budge above 120). A lot of people on social media recently have been pushing a step-up vs. jump-up technique on the BBJ station to conserve leg energy, and we’ve seen a lot of the Elite 15 adopt this technique. Well, I tried it and it just did not go well for me. I’ve been pretty consistent on my BBJ time across all my races, and suddenly this past weekend I gained 30 seconds on that station alone.
So, here is my takeaway — what works for others might not always work for you. What I realized is that I may not have the ideal arm-to-leg length ratio to move through the movement as efficiently with a step-up technique. And that’s fine — if I need to compromise some leg fatigue for a significantly faster BBJ station time, so be it.
Tip #9: Never stop moving. If possible, never stop running.
Okay, this one is perhaps a little more obvious. All the time in the Roxzone — the area between the stations and the running course — counts towards your total time. I know how tempting it can be to walk that portion, or even stop to take a break, but remember that it all counts towards your final time. So be cognizant of how long you’re spending in the Roxzone. If breaking for a sip of water will help you in the long run, then take the break. Otherwise, keep running.
Side note: If you are prepared and hydrated well — I drink at least 1500mg of salt the morning of my race and 2000mg the day prior — you shouldn’t really have to break for water (unless the venue is extremely hot and humid). Again, everybody is different but this has applied to me, the Elites, and many others who’ve discussed their Hyrox race strategies publically.
Tip #10: Don’t overdo your warm-up.
Start with a light jog. Get in some 50m strides and race pace intervals. Feel out the ergs and sleds and farmers carry. Do some bodyweight lunges and burpees. Remember that Hyrox is an endurance race. Warm up with just enough intensity to get your heart rate up and your body ready to move when the clock starts.
Tip # 11: Start active recovery right after the race.
Within 20 minutes of finishing my race, I hop on a stationary bike for 20-30 minutes to flush out the lactate from my legs. I know the last thing you want to do after a Hyrox race is more exercise, but I promise this will help reduce muscle soreness and any potential cramping after the race and in the following days. It is also a good opportunity to psychologically decompress.
A Few Quick Tips Specifically for Doubles Teams:
In a doubles race, you get brief rest periods during stations while your partner is working and you are not. This means training slightly differently than someone training for a singles race that requires sustained, nonstop effort. Practice working in intervals — for example, 2 minutes of hard effort followed by 45-60 seconds of rest.
Use the sandwich method. The stronger runner in a doubles team should open and close a station, giving their partner a chance to breathe and recover before and after runs. Note: This can vary throughout a race — when I ran my one and only doubles race earlier this year, my partner and I would feel out who was feeling more gassed after our 1K runs to see who should open the next station.
Aim for one switch with your partner on the Row station. The time it takes to strap in and out of the RowErg is killer.
So there you have it — 11 actually-practical, not-so-obvious tips that I've gathered over the course of 10 singles and one doubles Hyrox races. My hope is that my learnings and insights help you navigate your own Hyrox experience with a bit more confidence and a lot more enjoyment.
Remember, your first race will be the hardest. Embrace the challenges, learn from each station, and don't forget to soak in the energy around you. Maybe one day we'll share a high-five at the finish line. 😊
Get strong, stay humble. ✨
Carina