Ready for the race? Don't Make These Common Hyrox Mistakes!

Entering a HYROX competition can be challenging, especially for those new to the format. We talked to two experts about common mistakes people make and how to prepare for greatness in your next HYROX race.

How do you train for HYROX?

HYROX is an intense fitness race that combines running with various functional fitness exercises. To have a good race day experience, participants need a training program that balances strength and endurance training. “Some of the moves are quite difficult and to get a good time you have to be very efficient,” says HYROX athlete and coach Jake Dearden. “Firstly, practicing the movements and making sure a training program fits what you can expect for the day, as well as working on your weaknesses, will definitely take minutes of your time.”

Jake Dearden at a HYROX competition, pulling a rope — Jake Dearden knows a personalized plan will set him up for success with HYROX

© Sam Arkwright

Her advice is to plan HYROX workouts in a way that balances strength elements, such as being able to push the sled or completing walking lunges with interval runs. “The training is quite intense!” he says. “You have high-impact weight-bearing exercises, including running, and then you have intense strength exercises like sleigh pushing and farmer carrying, so you’re putting a lot of pressure and stress on your body.” body.”

He also warns against focusing too much on your weaknesses in training leading up to a HYROX race. “For a lot of people, that might be the sled. They’ll put all their effort into doing it and they won’t focus on doing long jump burpees because they think, ‘It’s just a burpee.’ But these are incredibly difficult and people underestimate the skill involved. needs to achieve the correct technique.

What is training like in the week before a HYROX event?

In a HYROX race week, the training emphasis is on getting in shape for the big day and getting plenty of rest to be ready for the race. Take it from Dearden: “Use this as a deload week and reduce everything to around 80 percent effort. “You’re not actually going to improve strength in the week before an event.”

Jake Dearden crosses the finish line at a HYROX event — Jake Dearden says we should get back to 80 percent effort a week before HYROX

© Sam Arkwright

His opinion: “The main goal is to be able to arrive that day and feel confident that you know the exercises and that you have trained hard.”

According to Dearden, here’s how you can plan your race week:

On Monday and Tuesday of race week, focus on technique and transitions.
On Wednesday, go for a gentle 5K run.
On Thursday and Friday there is a two-day break until the event.
Saturday is race day!

What are typical HYROX errors?

In addition to inadequate preparation and underestimating the event, many competitors start at an unsustainable pace, leading them to burn out early in the event.

Ida Mathilde Steensgaard poses for a portrait at the Red Bull Photography Academy in Copenhagen, Denmark, on June 12, 2019. — Ida Mathilde Steensgaard

© Desiré van den Berg/Red Bull Content Pool

The first time I competed at the HYROX European Championships, I started too hard. I had a hard time breathing properly.

Like any other race, HYROX requires smart pacing. Pushing yourself too hard at first to try to keep up with others rather than following a pre-planned pace that suits your fitness level can come at a high cost. “I have learned that it is a fairly long competition.” says fitness pioneer Ida Mathilde Steensgaard. The Dane is a steeplechase champion and also one of the world’s leading HYROX athletes. “The first time I competed at the HYROX European Championships, I started too hard. I had a hard time breathing properly. I wanted to quit and ended up crying for the last two seasons, but I still wanted to finish. “It was a tough experience and I learned a lot.”

2. Neglecting warm-up

In addition to not going out too fast, doing a good warm-up before the race with HYROX is vital so that your body is ready to perform. Ida Mathilde Steensgaard likes to start with a two or three kilometer run and then do some specific running exercises. After that, she would cycle through a few of the fitness stations, do a minute or two on the rowing machine and erg ski, and push and pull the sled to make her way.

Dearden also emphasizes that it is important to study the HYROX rules. “Definitely take the time to learn the techniques for all the exercises or you’ll face a penalty or be slowed down,” she says. “For example, walking lunges should be completed by standing up completely between lunges rather than holding time under tension and not standing up completely.”

4. Inadequate nutrition and hydration

During a HYROX run, you will burn a lot of calories and probably sweat a lot. So make sure you hydrate and eat properly beforehand. If you’re wondering what to eat before the start, Ida Mathilde Steensgaard shares that she believes: “It’s a good idea to have some quick carbohydrates like a banana or also some dates; another hour of racing is difficult.” He also usually drinks a Red Bull mixed with water 30 minutes before departure. “Then I feel it kick in at the start and last for the first part of the race.”

Ida Mathilde Steensgaard drinking a Red Bull energy drink after HYROX Denmark 2024 — Ida Mathilde Steensgaard drinks Red Bull mixed with water before a HYROX

© Jesper Gronnemark / Red Bull Content Pool

During the race, Steensgaard likes to refuel just before reaching the rowing station, halfway through the competition after the burpee long jumps and the fifth kilometer.

5. Inefficient transitions

Spending too much time transitioning between running and exercise stations can add unnecessary time. It’s something you can practice before the event with specific HYROX training sessions. Jake Dearden likes to practice the course every two to three weeks, “just to get my body used to the transition between exercises and start building strength to be ready for the event.”