My first Hyrox experience took place in New York City, where I spectated and captured media content. I completed a Spartan Race many years ago, and Hyrox is a totally different beast. While both test your strength, endurance, and willpower, Hyrox won’t get you dirty, and you know what to expect because the course layout is the same every time. Oh, and Hyrox is strict about your form and will penalize you for how you hand off your weights to your partner or for not going as low during the squatted wall balls. Worst of all, you can get disqualified for going out of order in Hyrox!
I’ve always been curious about Hyrox. I ended up trying out a Hyrox sim, where the layout is exactly like the official Hyrox, with the same order, weights, runs, and everything. The biggest difference is that you’re not really racing for the world qualifiers. This is ideal for participants who want to test themselves ahead of the race, know what to expect, and see what to improve. For me, at that point, it feels like I am doing the real one anyways, without the added pressure.
My first Hyrox was a mixed doubles. My only training is at Barry’s Bootcamp, where lifting and running help with endurance. However, I was not ready for those men’s weights since mixed doubles default to men’s weights. I mostly relied on my friend to do 80% of the heavy stations, like the sled push and pulls. I really underestimated the weight of the 335lb sled push and 227lb sled pulls, and by the end, those 14lb wall balls felt like a boulder.
Prepping for Your First Hyrox
Regardless of whether you go to a CrossFit gym, HIIT classes, or Pilates… You need to go to a gym partnered with Hyrox so you can get the right training. They will run you through all of the workout routines and proper technique to get you going when you’re hitting the sleds and rows.
You’ll also need to run consistently, because those 8 x 1km runs are basically almost 5 miles of running alone. When you’re running and going through the stations in between, you’re putting your body through a lot. 2000% recommend training properly. Pacing is what will get you to the finish line.
Read through the rulebook and understand what will penalize you because every second counts.
During race week, remember to hydrate A LOT and don’t be scared to carb-load. Avoid fats and fiber so you don’t race with an upset stomach. Carbs give you energy, so it’s best to have a good relationship with rice!
Gear is so important. You’d need proper shoes for Hyrox because the last thing you want is to slip during the sled push and pulls. If you have running shoes, you’d want to avoid lifting shoes because those 8x1km runs will be quite challenging. There are many options available. Just do your own research on what may work best for you because everyone’s feet are different. I’ve used my Mizuno Wave Rider. Probably not the optimal option for Hyrox, but it did the job.
During your Hyrox
It is normal to have anxiety during event day. Even more so when it’s your FIRST Hyrox. If you decide to travel, make sure you’ve arrived plenty early to avoid jet lag. It also depends on the time of year you’ve decided to race. If you’re racing in the summer, make sure you understand how the sun/heat will affect you, because it’s not the same as practicing in spring weather.
Remember to have fun, and mentality is everything. 1km down, 7 to go. 2 stations down, 6 to go.
If you’re doing doubles, make sure you’re both in sync beforehand on how you’ll handle transitions, the cues to catch, and the pacing. The stronger runner should finish last at the stations, and it’s not always 50/50.
Keep in mind that all of the walking and breaks add up. Those 10 seconds of downtime can easily add up to 10 minutes if you do it enough times.
Here’s an overview map of the Hyrox layout.
My Hyrox Experience
I didn’t train for the Hyrox sim. All I did was Barry’s Bootcamp, and those 14 speed sprints and heavy lifts helped in certain areas, but we don’t really do push-and-pull workouts. This is where going to a Hyrox-partnered gym would’ve been beneficial. I’m also out here learning the optimal way to transition between weights and sandbags for the first time. Though when I was at the gym 8 years ago, I struggled so much with rows. My row pace was HORRIBLE, but I managed to hit 1:30/1:45 per 500m on the rowing machine. I was so lucky to have a partner who could pull and push those MEN’S WEIGHTED sleds because HOLY. I am just 115lbs, and pushing 335lbs is NOT the business. That sled was almost 3x my weight!! I was SO discouraged, but luckily had amazing reps out at the stations cheering everyone on… If it was women’s weights, maybe I’d have an easier time. But you know what? This is mixed doubles; I get to offload what I can’t do.
Don’t be like me and waltz into a Hyrox without training. I did fine for the most part, but could’ve been better. Men’s weights are essentially the same as Pro Women’s weights.
Doubles is great because you get to cheer each other on. You really need to make sure you’re both on the same page! You can’t take off and wait for your partner to catch up at the next station.
At the end of the race, I got the cool Hyrox (Sim) patch! It looked so official. I decided that if I wanted to do the official Hyrox race, I’d want to do it somewhere cool. New York’s Hyrox was gorgeous as you ran along the Hudson River and saw the Statue of Liberty from afar. The weather is a gamble because you don’t know whether you’ll get amazing weather or be stuck with some sort of inconvenience. Oh, and your start time? That can definitely make a difference. But you know what? You’ll be fine whether you start at 6 am or 7 pm.
After your Hyrox, make sure you book a recovery session. Hit the sauna, cold plunge, or even a massage. It’ll help ease your body because it’ll be sore for a couple of days!
Best of all, don’t forget to have fun!