Tips for Completing Your First HYROX Race
Preparing for your first HYROX can feel intimidating, but with the right plan you'll enjoy the challenge and finish strong. HYROX combines eight 1 km runs with functional workout stations, so your training should reflect this mix of endurance and strength.
**Train for both running and strength.** Build a solid aerobic base with steady runs, interval work and tempo sessions. Alongside your running, practise each of the HYROX stations in isolation – ski erg, sled push and pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. Learning proper technique and pacing for each movement will make a huge difference on race day.
**Practise transitions and pacing.** During the race you’ll move quickly between runs and workout stations. Practise back-to-back workouts in your training: run 1 km then go straight into a sled push or a set of burpees. This teaches your body to switch between modalities without burning out. Aim to run at a sustainable pace rather than sprinting the first kilometre. Steady effort with short breaks at each station is more efficient than going out too hard and hitting a wall.
**Fuel and recover well.** HYROX races can last anywhere from one to two hours, so good nutrition and hydration are essential. In the days leading up to the event, eat balanced meals with plenty of carbs and stay hydrated. On race morning, have a light breakfast you’re used to and sip water or an electrolyte drink. After each training session, refuel with protein and carbohydrates to support recovery.
**Get your gear dialled in.** Wear comfortable running shoes with enough support for the strength stations. Dress in moisture-wicking layers you can move in. Organise your race day kit in a durable backpack – our Cróga bags have separate wet/dry compartments, patch panels and pockets for shoes, clothes and snacks, making them ideal for HYROX competitions.
Finally, stay positive and enjoy the atmosphere. HYROX events are high energy, with loud music and cheering crowds. Set realistic goals, trust your training and take pride in tackling each station. With thoughtful preparation and the right gear, your first HYROX race will be an unforgettable experience.